Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast

The 1% Better Runner | DLake, Mike Trees & Friends

Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race training, too, for all you speed nuts. --- Learn it all on this episode.

We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.

Timestamps of what you'll learn

• 08:30 What’s base training?
• 09:44 Doing meaningful training as endurance athletes
• 15:06 Why you should not discount the aerobic base stage
• 17:43 Base training and oxygen use
• 19:38 The benefits of mitochondria and capillary development
• 23:54 Calculating your maximum heart rate
• 27:11 The five-zone heartbeat models to train in
• 29:57 Base training plus strength and conditioning
• 37:20 Cooldown: Pace or perceived exertion?
• 39:48 Novice runners mistakes when running
• 43:49 Doing body checks when running

Links & Learnings

• Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans
• There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/
• The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Podcast Concept, Production and Marketing BY POD PASTE

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