Pillar 1 - Aerobic Conditioning
Arguably the most important pillar for success in ultramarathons. Everything stems from your aerobic engine. If you have a well established ‘base’ and are considered ‘efficient’ you will be in the best possible position to complete an ultramarathon.
How do I go about building my aerobic engine?
Building a strong aerobic engine requires a consistent and patient approach, it takes months even years to develop a well established base, but don't worry, it won't take that long for you to start noticing improvements and feeling fitter.
To develop an aerobic engine, our focus should be on training that prioritizes low intensity and high volume. Low intensity meaning Zone 1 or 2 running (depending on how fit you are) or commonly known as conversational pace running. We also aim to gradually increase our running volume over time. This progressive increase is necessary to allow for greater adaptations.
While the focus should remain on low-intensity running, it's important not to entirely neglect speed work. The widely accepted principle is the 80/20 rule: 80% of your running should be easy, and the remaining 20% should consist of harder, faster efforts. Running hard and fast is vital not only for boosting your aerobic capacity but also for significantly improving your lactate threshold. By enhancing your body's ability to clear lactate, you can sustain a faster pace for a longer duration, which is a fundamental step toward overall running performance improvement.
What are my top 3 essential pieces of advice for individuals aiming to develop their aerobic capacity?
1. Zone 2 rule
A frequent error I observe as a coach, and one I personally made in my early running years—is running easy runs too fast. It's tempting to get carried away and push the pace, often because running slowly can feel tedious. However, to maximize the benefit of our training, every workout must be performed at the correct intensity. When you push your easy runs too hard, you almost invariably end up running your hard workouts too easily, which effectively minimizes or even cancels out the positive adaptations you are trying to achieve.
2. Prioritise consistency of intensity
Consistency is the ultimate winner in training. Frequent, repetitive aerobic stimulus drives adaptations. A single 20-mile run on the weekend cannot compensate for skipped workouts during the week.
3. Slow is smooth smooth is fast
A phrase I often heard in my military years which made me cringe at first but soon realised it can be applied to lots of scenarios. It's a fact that going slow can ultimately make you faster, though this might be a controversial opinion with much online debate.
Those who argue against it must consider the context: are we aiming to improve top speed or cruising speed? Slow running won't boost your absolute top speed, but it will significantly improve your cruising speed. This is because your body becomes more efficient at oxygen utilization, allowing you to expend less energy for the same amount of work, meaning we can run faster at the same effort.
Conclusion
At the end of the day, building a big aerobic engine isn't about fancy gear or overcomplicating things. It’s about being disciplined enough to go slow when it’s easy so you can go strong when it’s hard. Don't let your ego ruin your progress. Stick to the plan, trust the 80/20 rule, and the results will show.
