Aerobic Base Expansion: Tempo, Volume, Consistency

About Course

“Aerobic Base Expansion: Tempo, Volume, Consistency” is a course designed to methodically build your aerobic endurance through the ideal balance of tempo workouts, weekly volume increases, and unwavering consistency. You’ll learn how to control pacing, safely raise mileage, and develop a sustainable training habit for long-term performance gains.

Benefits of the course

The physiological foundations of aerobic endurance and capillary development
How to select and execute tempo intervals to stimulate aerobic adaptation
Safe methods for progressively increasing weekly volume without overtraining
Designing a training calendar that prioritizes consistency and habit formation
Tracking key metrics (heart rate, pace, perceived effort) for data-driven adjustments
Injury prevention and recovery techniques for high-volume training

Course Content

Personal Recovery Check-In

Energy systems review: how aerobic metabolism fuels steady-state exercise
Understanding heart-rate zones and their relationship to aerobic intensity
The role of stroke volume and cardiac output in endurance performance
Aerobic Energy Systems

Defining tempo pace: lactate threshold vs. comfortable hard effort
Structuring tempo intervals and steady-state efforts
Warm-up and cool-down protocols specific to tempo runs
Progressively extending tempo duration while maintaining form
Tempo Pace Identification

Weekly mileage buildup: the 10% rule and when to adjust
Balancing long, moderate-pace sessions with easier recovery days
Incorporating cross-training to increase volume without overload
Safe Mileage Increments

Psychology of habit: triggers, routines, and rewards for training adherence
Scheduling workouts around life commitments
Habit-Building Techniques

Instructor

dsadsa dsadasd

4.89

(9 Ratings)

€88.00

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Update:May 28, 2025
Lectures12
Skill LevelIntermediate
Languageenglish,arabic
Quizzes5
Course Duration: 3h 44m

Your Instructor

dsadsa dsadasd

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9 Reviews
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Requirements

Ability to comfortably run or perform low-intensity cardio for 20–30 minutes.
Access to a heart-rate monitor or fitness tracker.
Proper footwear and apparel suited for running or equivalent aerobic exercise.
Commitment to at least three workouts per week (mix of tempo, volume, and recovery sessions).
Maintenance of a training log for timely adjustments and performance analysis.

Target Audience

Beginners aiming to move beyond easy running without fatigue
Recreational runners preparing for half-marathon or marathon distances
Athletes from other sports seeking a solid aerobic base
Coaches looking to incorporate structured tempo and volume phases into their programs

Aerobic Base Expansion: Tempo, Volume, Consistency

€88.00

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About Course

Benefits of the course

Course Content

Personal Recovery Check-In

Energy systems review: how aerobic metabolism fuels steady-state exercise

Understanding heart-rate zones and their relationship to aerobic intensity

The role of stroke volume and cardiac output in endurance performance

Aerobic Energy Systems

Defining tempo pace: lactate threshold vs. comfortable hard effort

Structuring tempo intervals and steady-state efforts

Warm-up and cool-down protocols specific to tempo runs

Progressively extending tempo duration while maintaining form

Tempo Pace Identification

Weekly mileage buildup: the 10% rule and when to adjust

Balancing long, moderate-pace sessions with easier recovery days

Incorporating cross-training to increase volume without overload

Safe Mileage Increments

Psychology of habit: triggers, routines, and rewards for training adherence

Scheduling workouts around life commitments

Habit-Building Techniques

Instructor

dsadsa dsadasd

Your Instructor

dsadsa dsadasd

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Aerobic Base Expansion: Tempo, Volume, Consistency

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Aerobic Base Expansion: Tempo, Volume, Consistency

About Course

Benefits of the course

Course Content

Intro Module: Personal Recovery Check-In

Personal Recovery Check-In

Module 1: Fundamentals of Aerobic Physiology

Energy systems review: how aerobic metabolism fuels steady-state exercise

Understanding heart-rate zones and their relationship to aerobic intensity

The role of stroke volume and cardiac output in endurance performance

Aerobic Energy Systems

Module 2: Tempo Workout Design

Defining tempo pace: lactate threshold vs. comfortable hard effort

Structuring tempo intervals and steady-state efforts

Warm-up and cool-down protocols specific to tempo runs

Progressively extending tempo duration while maintaining form

Tempo Pace Identification

Module 3: Volume Progression Strategies

Weekly mileage buildup: the 10% rule and when to adjust

Balancing long, moderate-pace sessions with easier recovery days

Incorporating cross-training to increase volume without overload

Safe Mileage Increments

Module 4: Building Consistency & Habit Formation

Psychology of habit: triggers, routines, and rewards for training adherence

Scheduling workouts around life commitments

Habit-Building Techniques

Instructor

Your Instructor

dsadsa dsadasd

Requirements

Tags

Target Audience

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Aerobic Base Expansion: Tempo, Volume, Consistency