Low-heart-rate training
Easy base: more minutes at a pace you can talk
No race required. The block most people skip. A sweaty hour every time does not make you fitter.
If you do not have a race, you still have a peak: more minutes where you can speak in full sentences, and a long that grows toward 90 minutes without turning into a sufferfest.
Ridgework’s easy-base plan is sixteen weeks of that. No separate hard session — the easy volume is the work. If you cannot speak, you are too fast.
A sweaty hour every time is the usual mistake. Eat normally. Keep the long conversational. Save sugar for when the outing actually needs it.
This block is also the base under every other plan. Extra weeks before a 50 km or a 100 km sit here. Season after season, this is what compounds.
Now put your own date in
This guide opens a week the planner would actually write. Change the date if yours is different. The ready date stays.
See that week →The whole block behind this week: Aerobic base training plan
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