Endurance Building Tempo Run
Workout - Endurance Building Tempo Run
- 15min @ 6'15''/km
- 4.0km @ 5'10''/km
- 12min @ 7'00''/km
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Ben Parkes shares a detailed approach to building weekly distance in a video worth your time. Here’s what matters if you want to apply it right away. The full video has more nuance.
Key points
- The 10% rule. Bump weekly mileage up by 10% each week for three weeks, then drop back to a recovery week at the original distance.
- Another option, the Jack Daniels method. Add distance equal to the number of runs in your week (for example, 5 extra km if you run 5 days), hold that for a few weeks, then step up again.
- Every 4–12 weeks, add a de-load week so the body can catch up. Pairs well with the 10% approach.
- Don’t chase both more runs and longer runs at once. Add frequency first, then lengthen sessions.
- Schedule 1–2 completely off days each week. Sleep, water, protein, and a proper cooldown all matter.
- Add strength work and cross-training (squats, lunges, planks). On recovery weeks especially, mix in cycling, swimming, or pilates.
- Softer ground or more cushioned shoes cuts impact. Watch for signs of stress and adjust.
Sample plan (10% rule + recovery)
- Week 1: 40 km (5 runs).
- Week 2: 44 km (+10%).
- Week 3: 48 km (+10%).
- Week 4 (recovery): 40 km.
- Repeat: climb 10% each week for three weeks, then another easy week. Scale to your current numbers; at 30 km/week, that’s 33 → 36 → 40 → 30 recovery.
Final thought: Take this framework and make it yours. Adjust numbers in the Pacing app to match your pace.
References
- How To Run More Miles Per Week (Safely) - YouTube (YouTube Video)