How To Build Up Your Endurance Level In Simple Steps

Posted on Jul 1 2015 - 8:32am by Brian Williams

We, as runners all want to enhance our endurance level, but we are often mentioning the two different things. The beginning runner wants to go far from two miles to four miles, then to six. More experienced runners do not see much point in running distant.


You can follow training plans that build up the length of your long runs, and others that amend your speed endurance level. In other words, different strokes for different folks. We’re not all the same. Genetic researchers refer to ‘high respondents’ and ‘low respondents.’ Sometimes we need to take different paths to reach our goals.

1. Take Step One At A Time

Be uniform, be patient, and build up slowly. This principle applies to all state of affairs and all runners the initiator who is trying to make it around the block four times, as well as the 36 minute 10-K runner who is training for a first marathon with long runs that stretch to 12 miles, then 16, then 20. What you should do Whatever your present endurance conditioning, build it slow but in steady manner. We like a program that adds 1 mile a week to your weekend long run, for example: 5 miles, 6 miles, 7 miles. Every 4th week, cut back mileage by skipping the long run. Rest and recover. The next week, start building again, 1 mile at a time: 8 miles, 9 miles, etc.

2. Make Count Of Every Workout

Exercise physiologist Bill Pierce, chair of the Health and Exercise Science department at Furman University, thinks he has. At the very least, he’s found a program that works wonders for him. Pierce, 53, still runs marathons in about 3:10, not much slower than when he first stepped to the starting line more than 2 decades ago. His secret? The three-day training week. Pierce follows the usual advice to alternate hard days with easy days, but he takes it to the extreme. He runs only hard days 3 of them a week. On the other 4 days, he doesn’t run at all, though he lifts weights several times a week, and also enjoys a fast game of tennis.

3. Run Fast And Long

This kind of endurance or survival program, based on long, hard runs has been popularized the last several years by marathon world record holder Khalid Khannouchi. Khannouchi does ferocious long runs so fast and sustained that he gets nervous for several days before them. Old school, the only thing that mattered was spending 2 to 3 hours on your feet. New school, if you want to finish strong and amend your times in the marathon, you have to run hard and fast at the end of your long runs. What you should do, on your long runs, pick up the pace for the last 25 percent of the distance. Gradually accelerate to your marathon goal pace, or even your tempo run pace. You don’t have to attack your long run the way Khannouchi does, and you shouldn’t collapse when you finish. But you should run hard enough at the end to habituate your body to the late-race fatigue of the marathon.

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