You can get your copy of the Free “Forever Runner Method” guide by clicking this link: http://bit.ly/FRMguide Let me lay it to you straight, your base training sucks, you’ve been doing it all wrong! Hi forever runners!, Sherpherb here, founder of the Forever Runner Method. I help runners over 50 run like a kid again! Today I’m going show you a proven way to do your base training and actually see measurable results! We all know about base training, after recovering from our season, we need to gradually build our mileage back up so we can start specific training for our first event. But it isn’t mileage, it’s aerobic capacity that needs to be increased. Here’s a better way to do it… Since the key to base training is aerobic capacity, we first need to measure where we’re at. First calculate your maximum aerobic heart rate by subtracting your age from 180. So if you are 55, go 180 – 55 = 125. 125 beats per min is your Max aerobic heart rate. Next, let’s find your current base. Find a flat, measured 1 mile course or track, then after a 15 min warm up, run three miles at your max aerobic heart rate, recording your times at each mile. Your average min per mile time is your current base. So if you run a 9:45, 9:50, 9:55, your current max aerobic pace rate is 9:50 min/mile. What does this mean? Data from 1,000’s of runners shows that your predicted marathon pace rate is ideally, 15 seconds faster per mile than your max aerobic pace rate. So your goal is to increase your max aerobic pace rate to within 15 seconds of your current or predicted marathon pace. How do you do this? It’s simple, for the next 90 days, do all your runs at or below your max aerobic heart rate. But there is more to it Your Aerobic system primarily burns fat for fuel, so to pull this off, you need to be fat adapted That is, you need to change from a sugar craver, to a fat burner. To do that, you to eliminate all those nasty, processed carbs from your diet, and replace them with healthy fats. So basically, stick to a healthy, low carb/high fat diet while you train at or below you max aerobic heart rate for 90 days, and you will build your aerobic capacity during your base training and you will run faster! To learn more about this method, you can download my free “Forever Runner Method” guide. In the guide, this process is outlined with action steps and work sheets. I’ll put a link to it below in the description. If you like this video, hit the like button below and share it with your friends and be sure to subscribe. See on the next video!

Aerobic Base training for runners over 50: the forever runner Method
- Post author:
- Post published:May 13, 2021
- Post category:Uncategorized
- Post comments:0 Comments
You Might Also Like

What Is Renal Dysfunction?

Personality Psychology Video – 1

3 Clean Sources of Carbohydrates

Bodybuilding Video – 1

Diet vs. Exercise for Weight Loss

Top 3 HGH Sources *** Hollywood Secrets Exposed

Thyroid Disease : What Is Thyroid Function?

BCAA vs WHEY ISOLATE : Supplement Science on RXMuscle.com

Leg Extension-6

How The Body Uses Food – You Are What You Eat

Amino Acids Catabolism – Cysteine

What is a Normal Heart Rate?

Pranayama Video – 5

How to Do a Concentration Curl | Arm Workout

Incredible Quran Scientific Miracle: Human Body Clay Composition

Nutrition Facts Labels – How to Read – For Kids – Dr. Smarty

Top 12 Vegetarian(shakahari) HIGH PROTEIN Food for Indians

Common Side Effects Of Steroid Abuse

Delayvery

Aerobic endurance definition

INSULIN For Bodybuilding |Muscle Building Messenger

Swimming Video – 1

Safe Exercises For Cardiovascular Heart Disease

Androgenic-Anabolic Steroids Index

HGH, Growth Hormones & Plant Hormones Video – 33

Seed Sprouting 101: The Basics

Hybrid Operating Room, Integrated OR, Robot

FAT Talk: Let’s talk about FAT and how to avoid too much of it!

Barbell Bench Press-3

Organ Transplantation Surgeries Video – 5

Yoga Diet Video – 3

Clear and Compelling Writing Grammarly

Biology Project: What is Diabetes?

Dumbbell Chest Workout (INCOMPLETE WITHOUT THIS!)

What Alcohol Can Do To Your Liver

ATP & Respiration: Crash Course Biology #7

How To Do Reverse Crunches

Omega 3 fatty acid: Usage, benefits & side-effects | Detail review in hindi by Dr.Mayur Sankhe

Blood Test Procedure | Nuffield Health

Top 10 BEST Exercises For OBLIQUE Development ! (Side ABS)
Acne Protective Medicines Isotretinoin
