Your aerobic threshold (AeT) corresponds to a “conversational” nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you when you’re at or below your AeT; breathing is moderate and not labored.
In most athletes, the AeT corresponds to the top of Zone 2 if you’re using the Friel heart rate zones or Zones 1-2 (“easy to moderate”) if you’re using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 5-6 (“moderate”).
Training at or below your aerobic threshold is foundational to building your aerobic endurance during base training, allowing you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source. Work at or below your AeT during other phases of training still comprises the bulk of your training time.
As you develop your aerobic base, your AeT will move closer to your LT. If there is a difference greater than 10% between your AeT and LT; then you should continue to focus on developing your aerobic base before trying to add higher intensity anaerobic training into the mix. Remember, this is central to the A in the ABCs of systematic training: aerobic before anaerobic.
TRAINING GUIDE CONTENTS
– Train with a Purpose
– The ABCs of Systematic Training
– The R&R of Training
– Begin with the End in Mind
2. Exercise Science Concepts
– Overreaching and Overtraining
– Energy Systems
– Aerobic Capacity
– Lactate Threshold
– Aerobic Threshold
– Muscle Fiber Types
3. Monitor Your Training Intensity
– What is Training Intensity?
– Key Indicators of Intensity
– Using Training Zones
– Training by Feel, or Perceived Exertion
– Training with Pace
– Training with Heart Rate
– Running with Power
4. Create Your Training Plan
– Prioritizing Your Events
– Overview of the Training Phases
– Choosing Your Periodization Schedule
– Filling in the Details of the Overall Plan
5. Create Your Weekly Workouts
– Creating Weekly Schedules
– Establishing and Developing Your Base
– Building Upon Your Base
– Peaking for Your Target Event
– Race Week and Race Day Warmup
6. Functional Strength
7. Recovery and Nutrition
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