Mizuno Run Academy – Building A Good Aerobic Base

Last night, for our 3rd session, we talked about the importance of building a good aerobic base.  A good aerobic base means a strong aerobic energy system which will eventually result to good endurance and performance.  But it will take months of practice to build a good aerobic base. That is why we need to be patient and consistent with our training.

The best way to monitor if we are within the aerobic phase is to know one’s maximum aerobic heart rate. The formula for getting your aerobic heart rate is 180 minus your age. So for me that’s 180 – 44 = 136 beats per minute. Coach Patrick emphasized that we should only train at this pace for now for efficient fat burning and for developing an efficient aerobic system. An efficient aerobic system will produce great health and fitness benefits, and by training this way, we will avoid injuries and overtraining. 

As our condition improves we will be able to run faster with the same effort as before. Instead of increasing our pace, we should gradually decrease the “walk” time and increase our total workout time.

He also reminded us about the importance of balance and rest.  Since we are lifestyle athletes, we should know how to balance stress and rest and focus on building an efficient aerobic system.

We measured our workout with time rather than with distance:

Running in the dark made us appreciate
fireflies around Filinvest 🙂
  • 5  minutes run, 1 minute walk
  • 5  minutes run, 1 minute walk
  • 5  minutes run, 1 minute walk
  • 15 minutes run, 1 minute walk
  • 15 minutes run, 1 minute walk
  • 7  minutes run, 1 minute walk
  • 5  minutes run, 1 minute walk
  • 3  minutes cooldown
We ran at a steady pace, being careful not to exceed our maximum aerobic heart rate.  Coach told us to keep our feet close to the ground, lower our stride, no unnecessary side to side movements and no head bobbing.  Sometimes we watched our shadows to check our running forms.  
For our homework, we are to run in this drill program twice this week and then when we meet again next Friday, we will be given a new program.
3rd session

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