Building Aerobic Capacity

For a variety of reasons, I’ve decided to try and do my own programming for some aerobic training. The goal is to build up my motor so that can get further into workouts before I start to rapidly decline. Right now, around the 7 or 8 minute mark, I’m seeing a pretty drastic drop off in intensity. My goal is to move that up to about 10 minutes in the next 12 weeks.

updated 4/12/17 (swapped weeks 8 and 9 to save knees for Robie)

updated 6/2/17 (added final results) – I managed to hit both of my goals! My mile time was 6:11 and my Fran time dropped a bunch to 4:48. I am so excited that this program helped! My advise to my future self would be to trust the process. While the results initially didn’t seem to be big, I really started to notice big improvements in the last 3 weeks or so. 

Week 1

Day 1 [TEST] – Run an all out mile for time (6:53)

Day 2 – 5 x 2:00 minute runs with 2:00 minutes rest between, about 80% effort

Day 3 – 5 x 3:00 minute runs with 3:00 minutes rest between, about 70-75% effort

Week 2

Day 1 – 5 x 2:00 minute double unders with 2:00 minutes rest between, 80% effort

Day 2 – 5 x 3:00 minute double unders with 3:00 minutes rest between, 70% effort

Week 3

Day 1 – 5 x 2:30 minute row with 2:30 minute rest between, maintain 1:45/500 pace

Day 2 – 5 x 4:00 minute row with 2:00 minute rest between, maintain 1:55/500 pace

Week 4

Day 1 – 2 x 800m run (3 minute rest), 2 x 400m run (1:30 rest), 2 x 200m run (:45 rest) – max effort runs

Day 2 – Run 800, rest 3:00, 200 DU, rest 3:00, Run 400, rest 2:00, 150 DU, rest 2:00 – repeat

Week 5

Day 1 – 8 x 400m runs with 1:30 rest between, about 80% effort

Day 2 – 5 x 800m runs with 3:00 rest between, about 70% effort

Week 6

Day 1 – 5 x 500m row with 1:30 minute rest between, maintain 1:40/500 pace

Day 2 – 8 x 1000m row with 3:00 minute rest between, maintain 1:50/500 pace

Week 7

Day 1 [TEST] – Run 1 mile for time (6:44)

Day 2 – 6 mile hill run with some digestive testing, about 50% effort

Week 8

Day 1 – 5 x 500m row with 1:30 minute rest between, maintain 1:40/500 pace (week 6 pace 1:43)

Day 2 – 5 x 1000m row with 3:00 minute rest between, maintain 1:50/500 pace (week 6 ave 3:43)

Day 3 (April 15) Robie Creek

Week 9

Day 1 – 5 x 400m runs with 1:30 rest between (week 5 hit about 1:38 splits)

Day 2 – 5 x 800m runs with 3:00 rest between (week 5 hit about 3:24 splits)

Week 10

Day 1 – 1 minute max rep double unders then 3 rounds of 55% double unders for time (105 1 min, 57 reps)

Day 2 – 1 minutes max rep double unders then 4 rounds of 55% double unders for time (110 1 min – kept going unbroken to 156, 60 rep sets unbroken)

Week 11

Day 1 – 5 x 500m row with 1:30 minute rest between, maintain 1:35/500 pace (week 6 ave 1:39)

Day 2 – 5 x 1000m row with 3:00 minute rest between, maintain 1:45/500 pace (week 6 ave 3:37)

Week 12

Day 1 – 5 x 400m runs with 1:30 rest between (week 9 ave 1:29, hit 1:26)

Day 2 – 5 x 800m runs with 3:00 rest between (week 9 ave 3:19)

Week 13

[TEST] – Run 1 mile for time (goal is 6:15 or less)

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