Fundamental Endurance & Speed

Workout - Fundamental Endurance & Speed

• 7min @ 6'30''/km
• 7.0km @ 6'00''/km
• 5 lots of:
  • 100m @ 3'45''/km
  • 30s rest
• 5min @ 12'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/fundamental-endurance--speed-20256116

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Based on the StrengthRunning video 5 Fundamental Ways to Improve Your Running, here’s what stands out. You can begin with these workouts right now—watch the full video later if you want the complete breakdown.

Key Points:

• Build your weekly mileage: Target 40–50 mi (or km) per week when possible. Higher mileage strengthens aerobic capacity and makes speed sessions feel more manageable.
• Work at pace regularly: Incorporate strides or hill sprints into 2–3 weekly sessions to keep your speed sharp and reactive.
• Follow a structured approach: Pick a race or goal, then organize your weekly training around it. Consistency is what separates improving runners from those who plateau.
• Strength work and injury prevention matter: Use structured progression, gradual increases to long runs, and two strength sessions each week (weights or bodyweight) to combat the ~75 % injury rate common among runners.
• Sustain your motivation: Find satisfaction in your long runs, higher volume, and the challenge of speed work. Genuine enjoyment drives lasting improvement.

Workout Example:

• Strides (3 × per week): Run an easy 5 mi, then complete 5–6 strides of 100 m each. Accelerate to ~95–98 % of max effort, hold for ~2 seconds, recover with easy jogging. Total: ~600 m at high intensity.
• Hill Sprints (2 × per week): Find a 100–150 m hill with a 5–6 % grade. Sprint uphill for ~20–30 seconds, walk down to recover. Do 4–6 repeats per session. Total: ~800 m of climbing speed work. Use the Pacing app to dial in target paces based on your fitness level; adjust repetitions and distances as needed.

Closing Note: This week, implement these five elements—increase your mileage, add regular strides or hill sprints, commit to a simple training structure, and schedule two strength sessions. Set your paces in the Pacing app to match your current ability, and you’ll notice improvements in strength, speed, and durability. Get out there and run!

References

• 5 Fundamental Ways to Improve Your Running - YouTube (YouTube Video)