How to build an aerobic base for a 5K

     Before building a house, you lay a solid foundation, before learning calculus you lay a foundation with basic math, before entering in your first 5k race (or any race for that matter) you lay a foundation or aerobic base.

     I am a big believer in building training plans around a goal. That goal can be a Spartan Race, Powerlifting competition or in this case a 5K. For those unfamiliar a 5K is 3.10 miles. On a side note, we are back-to-back World War champions.... why use the metric system?? Anyway...focus...back to building an aerobic base for a 5K.

    When runners talk about building an aerobic base, they are more likely referring to a style of running called LSD runs (not the Beatles reference in Lucy in the Sky with Diamonds) but Long Slow Distance. LSD runs are performed at race distance or longer. In our case it is at least 3.10 miles with a goal of running at a longer distance. If we were training for a 10K then it would be at least 10K distance. For intensity we would train at 70% of your Vo2 max or 80% of your Maximum heart rate. Not sure of your Vo2 max? Some smart watches have Vo2 max tracker, however, to get a true Vo2 max you would need to be analyzed in a lab. Don't have either? not an issue. Maximum heart rate is easier to figure out. It is just 220-age times .80. An example would be a 37-year old's maximum heart rate would be 220-37=183. 183x.80 is 146.4. Since you can't have .4 of heart rate 146 to 147 would be acceptable. Still too complicated? I'll break it down even simpler. Run at a pace that you can have a conversation with someone. These are the runs where you bring a buddy and go for a run. The super scientific name for this is talk test. If you can maintain a conversation with out straining, then you're at the right pace. As you can imagine this pace is well below your "race pace" since the idea is to build a base. How many times should I conduct this style of running? Great question. 1 to 2 times a week is sufficient enough to build a base.

    So now we know how many times a week, pace and distance let's talk about the benefits of LSD running. Benefits of LSD runs are the same as any aerobic training. Increased mitochondria's deep within muscle cells to ensure the body can perform the Krebs cycle efficiently. Muscle fibers start a transition from Type 2x fibers to more aerobic Type 1's thus making them more oxidative. LSD runs help increase the lactate threshold (body's ability to handle lactate).

    As with any pro's there are cons to this style of training. Since this training is at a lower intensity it may not be the best method to post PR's (Personal Record). LSD runs are a part of training but not the entire puzzle piece. Additionally, muscle fiber recruitment that is performed during LSD runs may not be the best at preparing the body for a race.

    In summary LSD runs are best used to build an aerobic base by acclimating the body to the distance covered for a race. LSD runs do have merits towards aerobic adaptations and should be incorporated into any training plan.