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Building an Aerobic Base with the SuperBase
About this episode
Most runners skip the one phase that actually builds speed. They go straight into marathon-specific training, do the long runs, hit the intervals — and wonder why they plateau after 8 weeks.
The secret? It's called the Super Base. A 4-month training block that builds durability, raises your lactate ceiling, and makes your body ready to handle real speed work without breaking.
In this episode, I break down exactly how it works.
[00:00] – Intro: What is the Super Base?
[01:15] – Why building a base matters (the glass analogy)
[03:00] – Who needs the Super Base?
[04:00] – The 3 key sessions explained
[04:45] – Midweek workout: threshold progression (weeks 1-4)
[06:30] – The V-shaped valley explained (weeks 5-11)
[08:45] – Climbing back up (weeks 12-17)
[10:00] – The endurance spine run (40-50-60 progression)
[11:30] – Hill blasts: why 8 seconds changes everything
[12:30] – How to schedule your week + the 48-hour rule
[13:30] – Why pacing discipline matters
[14:15] – Outro & CTA
The glass analogy: Your training capacity is a glass. Base building makes it bigger.
Threshold progression: 20 min → 40 min @ threshold in 4 weeks
The V-shaped valley: Weeks 5-11 go down in rep length, up in speed. Weeks 12-17 build back up with faster paces.
Endurance spine: 30 min warmup + 40/50/60 min @ tempo + 30 min cooldown. Repeat every 3 weeks with faster pace.
Hill blasts: 8-second hill sprints to activate glutes and improve stride efficiency
The 48-hour rule: Never do a midweek workout and a long run within 48 hours. Protect your key sessions.
I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster.
No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — whether you're training for your first 5K or your tenth marathon.
New episodes every two weeks.
The Super Base works — but only if you get the pacing right. If you want someone to look at your numbers, adjust your weeks, and keep you accountable:
→ pacebuddies.com/
Book a free 30-minute call. No pressure. Just a conversation about where you are and where you want to go.
View all episodes
By Joost DekkerAbout this episode
Most runners skip the one phase that actually builds speed. They go straight into marathon-specific training, do the long runs, hit the intervals — and wonder why they plateau after 8 weeks.
The secret? It's called the Super Base. A 4-month training block that builds durability, raises your lactate ceiling, and makes your body ready to handle real speed work without breaking.
In this episode, I break down exactly how it works.
[00:00] – Intro: What is the Super Base?
[01:15] – Why building a base matters (the glass analogy)
[03:00] – Who needs the Super Base?
[04:00] – The 3 key sessions explained
[04:45] – Midweek workout: threshold progression (weeks 1-4)
[06:30] – The V-shaped valley explained (weeks 5-11)
[08:45] – Climbing back up (weeks 12-17)
[10:00] – The endurance spine run (40-50-60 progression)
[11:30] – Hill blasts: why 8 seconds changes everything
[12:30] – How to schedule your week + the 48-hour rule
[13:30] – Why pacing discipline matters
[14:15] – Outro & CTA
The glass analogy: Your training capacity is a glass. Base building makes it bigger.
Threshold progression: 20 min → 40 min @ threshold in 4 weeks
The V-shaped valley: Weeks 5-11 go down in rep length, up in speed. Weeks 12-17 build back up with faster paces.
Endurance spine: 30 min warmup + 40/50/60 min @ tempo + 30 min cooldown. Repeat every 3 weeks with faster pace.
Hill blasts: 8-second hill sprints to activate glutes and improve stride efficiency
The 48-hour rule: Never do a midweek workout and a long run within 48 hours. Protect your key sessions.
I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster.
No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — whether you're training for your first 5K or your tenth marathon.
New episodes every two weeks.
The Super Base works — but only if you get the pacing right. If you want someone to look at your numbers, adjust your weeks, and keep you accountable:
→ pacebuddies.com/
Book a free 30-minute call. No pressure. Just a conversation about where you are and where you want to go.