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
