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” contains practical strategies worth exploring. We’ve distilled the key takeaways here so you can implement a workout right away. Watch the full video to dive deeper into the reasoning.

Key Points:

• Spend the first 8 weeks building a solid aerobic foundation with easy to steady-paced running (Zone 2–3).
• Your capillary density and aerobic capacity will spike once you’re comfortable completing runs over 2 hours.
• Add a weekly tempo session lasting 60–75 minutes (extend to 90 minutes if training for a marathon) at the lower reaches of Zone 4, where effort feels challenging but sustainable.
• When possible, include a 30–45 minute sustained hill effort (or up to 60 minutes) to develop 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, aiming for a “comfortably hard” effort.
3. Hill Session (optional) – Pick a hill and maintain a moderate uphill effort for 30–45 minutes (up to 60 minutes), running uphill without recovery jogs downhill.

Try these workouts and dial in your paces using your heart-rate zones in the Pacing app. Your endurance will improve from there. Enjoy.

References

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