What Happens If You Skip Aerobic Base Training

Justin, thanks for this. This is an interesting topic and one that I'm only just beginning to explore. As you know I've been doing nothing but MAF base building for the last 11 months. This month is the first time I've added some higher intensity runs to my routine. Nothing too crazy, just a couple of 30-40m efforts at HR 150-155 (my MAF is 140) sprinkled into my weekly runs. Total time spent running above MAF won't exceed 15% of total weekly running time. So far I'm really enjoying these higher intensity efforts and it's great to see how the base building has made me a stronger runner. I've also noticed my pace getting quicker for my easy MAF -5 to -10 runs as well although that's a combintation of various factors incl cooler weather. But I know the hills and higher HR efforts are helping as well. Once we're done with September I would like to continue with these efforts as I feel they are very beneficial.

My question is: with no races on the horizon how should I approach building a training plan in general? Next race will probably be Valencia Marathon in Dec 2021 so there's plenty of time. I want to keep building the base, I think I could still make a lot of improvements here. But I also want to learn what I am capable of at higher intensity eg I'd like to know how long I can run for at HR 160 and so on. Generally love base building and running at an aerobic intensity but I don't want things to get stale.

One thing missing from my routine is strength training and I know I should start doing some of that but time is a big limiting factor. Currently running between 8.5 to 11 hours a week and I don't have more time to dedicate to training without having a serious argument with my lovely wife!

Thank you for the video. I have been doing MAF for 3 months and have been tempted to jump out of this base training too early. This helped me be patient and not feel like time doing MAF is somehow wasted.

Do you have an opinion on the best non-lab max HR test?

Thanks for the clear explanation. I've never taken the time for base building, and my injury history and race results reflect that. I have a race in 7 weeks. After that my weather turns icy, snowy, and freezing. I figure I'll take the winter as my base building, then hopefully crush a race in the spring. Looking forward to seeing your metabolic testing video!

Great topic
I see this a lot in high school cross runners
What about if you base trained for 5 months this year because of no track season? Can you have too long of an extended base period?

Love the look of your channel! Looking forward to hearing your tips.

Very helpful! I am currently doing MAF training in preparation for the 2021 LA Marathon. For the past couple years I have been in the grey zone and decided it’s time for a change.

Well said!

Nice explanation of a misunderstood topic. How long do you think we can remain in peak condition after a proper training block? It would be great to stay in race condition for several weeks and be able to perform at our best for more than one race.

Thanks

I find that a less demanding, or more adaptable to lower bpm activity of similar type - like cycling - can be helpful to build aerobic base. I suppose it is easier to bike in 110 bpm that run (for some people). I would use it to help with low bpm running...?

Today I drew the pyramid for the runs done during the month of October.
Weekly - 64km (40 miles)
Zone 2 - 40 km
Zone 3 - 16km
Zone 4 - 5km
Zone 5 - 3km

Isn't it odd that swim teams don't do aerobic base building as a phase? I wonder if it's running specific because running has a certain amount of strain on the bones and ligaments that swimming doesn't. In that case it might better be considered body preparation and not specific to the aerobic system since other aerobic sports don't require it.

Are there any tips for “rebuilding” an aerobic base? I lost mine ever since Covid hit :/

I want to prepare for sports 1500m and I have 2 years what I have to do speed workout or long running

given that I am preparing for a 2.4km race, how long should my long run be and what kind of weekly mileage should I be targeting?

Bro! You got 16 week training for sprinter program

How to breathe in aerobic phase in and out through nose ya with both nose and mouth

Well explained Sir

I actually got an aerobic threshold test done in a lab. And maf is like 35 bpm too fast for me. I need to walk for several months building up mileage as my aerobic threshold was 110 bpm. I was spinning my wheels training between 130-145 bpm

Thanks. Not sure if I caught on the dot, but when I see I overshot training I taper more aggressively so as to not be injured on race day.

Thanks, this is very educational. Good to know the reasons behind the concepts

I have the opposite issue since aerobic fitness, rather than race performance, is my main focus and I have no competition in the foreseeable future (so there is no time constraint). How long would it take for me to reach a noticeable plateau in my aerobic fitness ?
What should I do then ? Try to reach a new peak in hopes of resetting my response to base training stimulus (knowing that the intensity distribution will stay close to 80/20 or 90/10 in favor of low intensity running anyway) ?
My question boils down to this: how should people who want to indefinitely increase their aerobic fitness as effectively as possible train ?

1,What your own maximum heart rate
2, resting heart rate
3, heart rate reserve
4, training intensity of 40%,50%,60%,85%

Thank you! It all makes sense now

Great information