Training block
Aerobic base block
A focused block to build aerobic strength. By the end, you'll run further and faster at the same heart rate.
Where are you now?
km
What you've been hitting in a typical week recently.
km
The furthest you've run in the last month.
When do you run?
Pick your training days
Long run day
The MAF test (a fixed 6 km benchmark) is placed on a mid-week day, run every 3 weeks — separate from your long run so pace is comparable over time.
Set your aerobic HR ceiling
Enter your age above to calculate your MAF heart rate.
Your HR cap
Stay at or below this on all easy and long runs
—bpm
How long?
Sam suggests 10 weeks. 10 weeks is the sweet spot for your volume — enough time to lower HR at pace, but not so long it gets stale.
Any active race plan will be paused while this block runs.