If you ask most runners how to get faster, they'll tell you to run harder. They hit the pavement at race pace every single day, trying to squeeze every ounce of effort out of their legs. But there is a secret the world's best distance runners have known for decades: to get faster, you have to spend most of your time running slower.
It's called aerobic base training, and it is the foundation upon which all speed is built. If you want to stop hitting "the wall" and start hitting new personal bests, it's time to rethink your training philosophy.
1. The 80/20 rule
Elite athletes don't train at maximum intensity all of the time. In fact, most follow the 80/20 rule: 80% of their mileage is done at a low, conversational intensity, and only 20% at a high, race-ready intensity.
The benefit: Easy miles build your "aerobic engine". They increase the density of your capillaries and improve your body's ability to burn fat as fuel. This means that when you do decide to push hard, you have a much deeper well of energy to draw from.
2. How do you know if it's "easy"?
The biggest mistake runners make is "grey zone" running: going too hard for it to be easy, but too easy for it to be a real workout. This just leaves you tired without providing the benefits of high-intensity training.
- The talk test: If you can't speak in full, complete sentences while running, you are going too fast.
- The strategy: On your recovery or base-building days, make yourself slow down. If you need to walk to keep your heart rate in that conversational zone, do it. Your heart will thank you for it in the long run.
3. Consistency over intensity
Aerobic base training requires volume. You need to be out there, consistently clocking miles, week after week. This is where your gear stops being an accessory and starts being a necessity.
- The friction problem: If your gear is heavy, bounces or chafes, you will subconsciously shorten your long runs to avoid the discomfort.
- The solution: You need a setup that lets you stay out on the trail or road for hours without even thinking about it. The Challenger Running Vest (opens in a new tab) was built for these long, steady-state miles. By keeping your hydration and nutrition front-loaded and stable, it eliminates the "gear fatigue" that usually ends long runs early.
4. Gear that goes the distance
If you are committing to a long-term aerobic base plan, your gear needs to be as resilient as you are. A cheap vest that tears or loses its elasticity after a month isn't just an annoyance; it's a disruption to your training schedule.
Our commitment: We built the Challenger for high-mileage athletes. We stand behind our gear with a two-year guarantee, because we believe that if you are putting in the work to build your aerobic base, your equipment should never be the thing that fails you.
Train smarter, not just harder
Building an aerobic base takes patience, but it is the most effective way to unlock your true potential. By slowing down, you'll eventually find that you can run faster with less effort, and that's the freedom of true fitness.
Shop the Challenger Running Vest, built for long-distance consistency (opens in a new tab)
Need help planning your base training?
Not sure how to structure your weekly mileage to include more aerobic base work? The Run With Freedom team love talking shop. Contact Run With Freedom (opens in a new tab) to discuss how to optimise your setup for your next training block.
Find Run With Freedom on RLS
Run With Freedom is an RLS Partner, empowering runners with top-tier gear, apparel, and essentials—including its signature Challenger running vest—designed to help you chase your goals wherever the road takes you. Run Love Sprint members can find Run With Freedom in RLS Rewards, along with an exclusive member offer.
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