Endurance Training

Training methods for endurance running

Developing Aerobic Endurance

Outlined below are FOUR types of training methods to help runners of all abilities (Beginners, Intermediate and Advanced) develop their running endurance ability and aerobic capacity.

Tempo Runs

Tempo running is an important part of specific training for longer distance runners, particularly those tackling half marathons and marathons.

Example Sessions:

Beginner
6 mins Easy, 6 mins Tempo, 3 mins Easy, 6 mins Tempo, 6 mins Easy. Total Volume: 27 mins

10 mins Easy, 15 mins Tempo, 30 mins Easy. Total Volume: 30 mins

Intermediate
15 mins Easy, 20 mins Tempo, 10 mins Easy. Total Volume: 45 mins

10 mins Easy, 15 mins Tempo, 5 mins Easy, 15 mins Tempo, 10 mins Easy. Total Volume: 55 mins

Advanced
20 mins Easy, 30 mins Tempo, 30 mins Easy. Total Volume: 80 mins

10 mins Easy, 10 mins Steady, 10 mins Tempo, 10 mins Steady, 10 mins Tempo, 10 mins Steady. Total Volume: 60 mins

60 mins Tempo run. Total Volume: 60 mins