Endurance. We all want it. Lots of it. But How? Well, these 7 plans may just be what you need.
Getting up that hill without having to slow down half way. A steady, fast run without nearly falling over mid-way. That last 500 yards to the finish line without falling apart. Actually completing a 26,2 Mile distance without needing to walk or worse.
It requires training. Specific training. Just like vastly improving your Running Form.
In the article below you’ll find 7 different ways to get your endurance up. Give them a go! But never forget THE basic rule: listen to your body when deciding how to train and adapt your training accordingly.
Is it increasing your distance? Is it getting faster over that distance? Both?
Sometimes just making one small change in how you run pays dividends.
Read on and find out how to do it.
Below, you’ll find seven endurance-boosting strategies that have worked for a range of runners. Not all will work for you. But one or more will, and that should be enough to significantly increase your endurance, which means you’ll run stronger and easier than ever before.
Plan 1: Take One Step At a Time
If there is one overarching principle of endurance-building, this is it. Call it gradual adaptation. That is, be consistent, be patient, and build up slowly. This principle applies to all circumstances and all runners the beginner who’s trying to make it around the block four times, as well as the 36-minute 10-K runner who’s training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.
The gradual-adaptation principle is deeply rooted in human physiology, and has worked for about a billion runners since Paleolithic man started stalking wild animals in East Africa 150,000 years ago. It still works today.
What you should do: Whatever your present endurance conditioning, build it slow but steady. We like a program that adds 1 mile a week to your weekend long run, for example: 5 miles, 6 miles, 7 miles. Every 4th week, reduce mileage by skipping the long run. Rest and recover. The next week, start building again, 1 mile at a time: 8 miles, 9 miles, etc.
Plan 2: Run Yasso 800s
We learned about this amazingly useful workout in a casual conversation with Runner’s World race and event promotions manager Bart Yasso, and first wrote about it nearly a decade ago. Since then, literally thousands of runners have told us at marathon expos or in e-mails that the program has worked for them. With the Yasso system, you run 800-meter repeats on a track in the same minutes/seconds as your hours/minutes goal time for a marathon. (So if you’re looking to run 4:30, do your 800s in 4 minutes and 30 seconds.)
Runners are drawn to Yasso 800s by Bart’s unforgettable name, the simplicity of the workout, and word-of-mouth success stories.
Plan 3 to 7 on the next page!