Endurance Builder

Workout - Endurance Builder

• 10min @ 6'30''/km
• 10min @ 6'00''/km
• 4 lots of:
  • 1min @ 5'00''/km
  • 2min @ 6'15''/km
• 8min @ 6'00''/km
• 5min @ 6'30''/km

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Based on How To Run Without Getting Tired from The Running Channel. This breakdown helps you put the advice into practice right away. Watch the full video for the complete coverage.

Key points

• Start with light drills, dynamic stretches, and strides (or a few minutes of easy jogging or brisk walking), and end with gentle stretching.
• Distance running should be at a pace where conversation flows. A pace you can’t chat through is one to slow down for.
• Form: stand tall, keep shoulders loose, let arms swing from the shoulders, and breathe from the diaphragm. Inhale through the nose, exhale through the mouth.
• Eat a balanced meal 2–3 hours before, take a carb-protein snack after, and take carbs mid-run for efforts over an hour (gels or chews). Drink water steadily and replenish electrolytes when sweating heavily.
• Mix your training: easy long runs with HIIT, tempo, and threshold work, plus recovery runs. Grow weekly mileage by no more than 10% and add one or two strength days (bodyweight squats, lunges, planks).
• Aim for 7+ hours of sleep, dress for conditions, and run with a partner or music to keep motivation up.

Workout example

1. Warm-up: 5–10 minutes easy jog or brisk walk, then 2–3 dynamic stretches (leg swings, high knees).
2. Main run: 30–60 minutes at conversational pace (roughly 60–70% max HR). Focus on upright posture, loose shoulders, and diaphragmatic breathing.
3. Cool-down: 5–10 minutes easy jogging or walking, then 3–4 static stretches for hamstrings, calves, and hips.

Adjust durations to your current fitness and use the Pacing app to set your easy-pace zone.

Closing note: Try these on your next run and tune paces in the Pacing app to your rhythm.

References

• How To Run Without Getting Tired - YouTube (YouTube Video)