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 your weekly distance in a video worth your time. Here’s what matters if you want to apply it right away—the full video has even more nuance.
Key Points:
- The 10% rule works like this: bump your weekly mileage up by 10% each week for three weeks, then drop back down for a recovery week at your original distance.
- Another option is the Jack Daniels method: add distance equal to the number of runs in your week (say, 5 extra km if you run 5 days), keep that level stable for a few weeks, then step up again.
- Every 4–12 weeks, add a de-load week to let your body catch up. This pairs well with the 10% approach.
- Don’t chase both more runs and longer runs at once—add frequency first, then gradually lengthen individual sessions.
- Schedule 1–2 completely off days each week. Sleep, water, protein, and proper cooldown (stretching, elevation, food) all matter.
- Throw in strength work and cross-training like squats, lunges, and planks. During recovery weeks especially, mix in gentler options—cycling, swimming, or Pilates.
- Running on softer ground or in more cushioned shoes cuts impact. Watch for signs your body is under stress, and adjust accordingly.
Sample Plan (10% Rule + Recovery):
- Week 1: 40 km (5 runs, say).
- Week 2: 44 km (up 10%).
- Week 3: 48 km (up 10%).
- Week 4 (Recovery): 40 km again.
- Then repeat: climb 10% each week for three weeks, then another easy week. Scale these numbers to what you’re actually running now—if you’re at 30 km/week, you’d do 33 km → 36 km → 40 km → 30 km recovery, and so on.
Final Thought: Take this framework and make it yours—adjust the numbers in the Pacing app to match your pace, and watch how steadily your fitness improves. Enjoy the journey.
References
- How To Run More Miles Per Week (Safely) - YouTube (YouTube Video)