Sustained moderate-paced run designed to improve your aerobic capacity and efficiency, performed slightly below the lactate threshold.
Prepare your body for the main workout with a general warm-up.
Start with a gentle jog to gradually increase your heart rate and warm up the muscles.
Perform dynamic stretches such as leg swings and arm circles to increase flexibility and prepare joints.
Main workout focusing on maintaining a moderate pace just below your lactate threshold.
Maintain a steady, moderate pace for the duration of the run, focusing on breathing and consistency.
Help your body recover and prevent injury with a proper cool-down.
Gradually bring your heart rate down with an easy jog or walk for a few minutes.
End with static stretches focusing on major muscle groups like the quads, hamstrings, and calves.
The Base: Aerobic Threshold Run helps develop your aerobic base by engaging in a prolonged, steady run that enhances your overall endurance. By running slightly below the lactate threshold, you maintain a challenging yet sustainable pace, allowing your body to adapt to more efficient oxygen use and lactate clearance. This also aids in strengthening your cardiovascular system, promoting improved blood circulation and heart efficiency.
Additionally, this workout is excellent for preparing your body for more intense training sessions in the future. It solidifies your running foundation, ensuring you can handle longer distances and faster paces without undue fatigue. Consistent practice at this intensity level will also support improved pacing, making it easier to maintain effort during competitions or longer events.
This workout is ideal for intermediate to advanced runners seeking to improve their endurance and aerobic efficiency. Beginners could benefit from this session by adjusting their pace to a more comfortable level, focusing on maintaining a steady effort rather than hitting a specific pace. Not suitable for people with cardiovascular issues or those advised against moderate to intense physical activity without prior clearance from a healthcare professional.
To maximize the benefits of this aerobic threshold run, focus on maintaining good form throughout the session. Keep your posture upright, your strides quick and efficient, and remember to breathe deeply and rhythmically. Staying hydrated and properly fueling your body before the workout will also help you sustain the pace without unnecessary fatigue. Ideally, include this type of run one or two times a week in your training routine for best results.