Improved endurance means different things to different runners. For beginning runners, endurance often signifies the ability to run farther during a workout. For more advanced runners, endurance often pertains to speed. They want to maintain a faster pace for a longer distance. Several exercises and training methods address both of these endurance goals.
Gradual Adaptation
Slow but steady can win the race. The gradual adaptation training method calls for beginning and experienced runners to slowly build their endurance over time. Aim for running an additional mile on your weekend run to start. Keep adding one more mile every weekend and, on the fourth weekend, skip the workout. This recovery time prepares you to add even more miles for the next three weeks.
Interval Training
Interval training builds endurance and increases running speed. Rather than maintain a steady pace, interval training has you combine walking and running at different speeds. Begin with a warmup pace and then run at a vigorous rate. Every five minutes, shift to a 30-second sprint. Walkf or one minute to recover and then resume your vigorous pace before the next sprint.
Plyometrics
Boost your leg endurance and speed by doing core muscle and explosive leg plyometrics. Aim for quality rather than quantity by keeping the pace fast. Low-intensity plyometrics include skipping rope or jumping from a squatting position. For higher intensity plyometrics, try jumping from a split squat, jumping and tucking your legs and jumping laterally over a hurdle.
Tempo Training
Tempo training, also known as pace training or lactate threshold training, is an aerobic and anaerobic activity that boosts energy. Unlike interval training, this method keeps you at a steady pace. Run at a pace slightly faster than a race pace and maintain it for 20 to 30 minutes. You can do two tempo training sessions per week, alternating them with interval training.
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