Endurance is "staying power," but it means different things to different people. Someone running their first marathon may hope to improve his endurance so he can just finish the race, but an elite runner in the same race may hope to improve her endurance so she can keep her speed up long enough to win. Whether you're looking to improve your distance performance or just last longer than your usual workout, several tricks can help you get there.
Sprintwork
Endurance sprintwork is different from general speed sprintwork in that you are still trying to go faster, but you do it more gradually so you don't burn out. Remember, the ultimate goal is to make you last longer at a higher intensity. Endurance sprintwork intervals should last from 30 seconds to three minutes, and should be done twice per week. Cross drills, shuttle runs and pyramids are common training tools, but you can simply incorporate sprint intervals into your normal workout. Measure the interval by time or distance, and keep the entire session to no more than 30 minutes.
Long, Slow Distance
Long, slow sessions are important training tools for endurance athletes because they train your body to use energy stores more efficiently over a long period of time. In this case, "long" means about three to five hours for runners, or five to seven hours for cyclists. If you are training for an event, gradually build up your distance to match the event itself. "Slow" doesn't mean sluggish -- it means within your aerobic threshold, which is 50 to 70 percent of your maximum heart rate, as opposed to your race pace. One long, slow training session per week is sufficient.
Strength Training
Endurance athletes don't need bulky muscles -- they'll only get in your way and add extra weight that will slow you down. You do, however, need strong muscles that have the strength and flexibility to propel you toward the finish line. Cardio capacity is no good if your leg muscles give out on mile number 20. Work out with weight two to three times per week, resting each muscle group for at least one day between sessions. Don't lift heavy -- use lighter weights and higher repetitions. Doing 15 to 20 reps of each exercise will help build muscular endurance without adding mass.
Tapering
Your training schedule matters just as much as your training routine. If you don't taper your sessions before the event, your body won't have the time it needs to recover, and your performance will suffer. A 2002 sports medicine study found that gradually tapering your training schedule two to four weeks prior to the event can improve your competition time. Gradually shorten your sessions by half while maintaining about 70 percent of the intensity.
Carb Loading
Food is your body's fuel, and unless you use it correctly, you won't perform your best no matter how hard you train. Carb-loading before a competitive event can help your body build up extra energy stores so your body will have a fuel reserve during long races. Drop your carb intake to about 50 to 55 percent of your total calories about a week before race day. Three or four days prior, begin getting 70 percent of your calories from carbs. This should coincide with your tapered schedule, so you won't use up the energy you're trying to store. According to the Mayo Clinic, carb-loading can increase energy stores by 25 to 100 percent in men, although the technique does not always work in women.
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