Endurance Builder Tempo

Workout - Endurance Builder Tempo

• 5min @ 7'00''/km
• 30min @ 6'00''/km
• 45min @ 4'45''/km
• 30min @ 6'30''/km
• 5min @ 7'00''/km

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Seth James DeMoor’s video “Running Endurance Gains for PRs, this is What has Worked for me” has practical strategies worth a look. We’ve pulled the key takeaways so you can run a workout right away. Watch the full video for the deeper reasoning.

Key points:

• Spend the first 8 weeks building an aerobic base with easy to steady-paced running (Zone 2-3).
• Capillary density and aerobic capacity tend to step up once you’re comfortable with runs over 2 hours.
• Add a weekly tempo session of 60-75 minutes (extend to 90 minutes if training for a marathon) at the lower end of Zone 4, where effort feels hard but sustainable.
• When possible, include a 30-45 minute sustained hill effort (up to 60 minutes) to build leg strength and aerobic power. Run uphill only, skip the downhill.
• Stick with it: 5 days of 20-30 minute jogging or a weekly volume of 40-80 miles keeps injury risk down and mileage consistent.

Workout example:

1. Base run: 90-120 minutes at a steady, comfortable pace (Zone 2-3).
2. Tempo run: 60-75 minutes (or 90 minutes for marathon training) at low Zone 4, comfortably hard.
3. Hill session (optional): pick a hill and hold a moderate uphill effort for 30-45 minutes (up to 60), no recovery jogs downhill.

Try these workouts and dial in your paces using heart-rate zones in the Pacing app.

References

• Running Endurance Gains for PRs, this is What has Worked for me - YouTube (YouTube Video)