By: Coach Joe Beckerley USAW-SP, USAT-1, CPT
Want to speed up for endurance events? You might need to slow down - probably to a much slower pace that you are currently using on your long “slow” runs.
Improving your aerobic base involves adding an aerobic base building period at the beginning of each running season. I’m currently training for the Lake Hodges Ultra in October – so for me, the aerobic base building period is right now.
Building a great aerobic base is accomplished by training exclusively aerobic for a period of at least 3-weeeks for advanced athletes, with a longer period required for beginners. During this period, anaerobic workouts including speed work, competition, and high intensity weight training should be avoided. A heart rate monitor can help you find your specific heart rate that will allow for this optimal development.
Running slower, and staying aerobic, during this phase lays the training base that will eventually allow you to run faster for your race distance. So, if you are looking to finish faster in your next endurance event, ask yourself on your next long run – should I be slowing down?
Come to our SD Runner’s Clinic to learn more about training phases or contact us at Performance Strength Lab today if you want help improving your running.