Build Your Aerobic Engine in Just 6 Weeks
The proven system that makes runners faster through smart volume building, not endless speedwork
Created by Certified Coach Andrew Patterson
This blueprint is developed by Coach Andrew Patterson, a certified triathlon and running coach at COS Coaching in Singapore.
With years of experience coaching athletes worldwide, Andrew has refined this base-building approach through both scientific research and real-world application with hundreds of athletes.
Stop Chasing Speed. Start Building Power.
Most runners are stuck in a cycle of hard intervals and tempo runs, wondering why they plateau.
The secret isn’t running faster—it’s building a solid aerobic foundation that makes speed come naturally.
| 6 Week Program | 5-6 Runs Per Week | 90% Easy Pace Running | 100% Free |
Watch Coach Andrew Explain the Base Building Method
Learn the science and personal experience behind this proven base building approach from Certified Coach Andrew Patterson.
What You’ll Build in 6 Weeks
🫀 Stroke Volume Your heart will pump more blood per beat, delivering oxygen more efficiently to working muscles.
🔥 Mitochondrial Density Build more cellular powerhouses that turn oxygen into sustained energy for long runs.
🩸 Capillary Growth Develop a richer network of blood vessels that feed your muscles during extended efforts.
⚡ Running Economy Move more efficiently, using less energy at any given pace – critical to breakthrough times.
Inside Your Blueprint
📋 6-Week Plan Day-by-day training schedule with paces, distances, and recovery protocols.
🔄 Built-in Deload Week Strategic recovery week to maximize adaptation and prevent overtraining.
📈 Progressive Structure Smart 10% weekly increases with quality sessions introduced at the perfect time.
Perfect For:
✅ Plateau Breakers Runners stuck at the same times despite training hard
✅ Comeback Athletes Getting back into running after time off
✅ Smart Trainers Runners who want to train smarter, not just harder
✅ Triathletes Building aerobic base for all three disciplines
Ready to Build Your Aerobic Engine?
Download your free Base Builder Blueprint and start running with the power of elite endurance athletes.
