Endurance Training For Running ?

deepfuture
deepfuture Posts: 35 Member
in Fitness and Exercise
Hi , I'm wondering can anyone give me advise on endurance training for running ?

I'm currently running outdoor about 3 - 4 times a week doing 10k each time @ about 48 mins. Im also doing about 2 hours a week of resistance training (just at home kettleworx stuff ). I'd like to push myself more now for the winter and build endurance .. Any advise really appreciated .

Replies

  • brandyk77
    brandyk77 Posts: 605 Member
    I would suggest to run longer 1 day a week to start off and not worry about pace. you didn't say if the 48 min for a 10k was comfortable or if you were huffing and puffing. Most running training is not at the "I can't breathe" pace.
  • velezdina
    velezdina Posts: 31 Member
    I agree with the above post. Introduce to your trainning one long run (easy pace) once a week. Start your first long run by adding no more than 2 miles to your longer distance ran in the past three weeks, and each week try and increase a little bit more.

    Good luck!
  • tabinmaine
    tabinmaine Posts: 965 Member
    Google " low heartrate training".... it really works !
  • scottb81
    scottb81 Posts: 2,538 Member
    For endurance build up your daily runs to around an hour and your long weekend run to a minimum of 90 minutes. More is better within your capacity to sufficiently recover between runs.
  • ChaseAlder
    ChaseAlder Posts: 804 Member
    I just run longer and longer every week during my half training. So far, so good.
  • AlsDonkBoxSquat
    AlsDonkBoxSquat Posts: 6,128 Member
    If you have a goal distance, I've really been enjoying the runners world running app "Smart Coach." I do that, plus 3 days a week heavy lifting using the New Rules program.
  • nonafit
    nonafit Posts: 582 Member
    I just about to give 'my-all-know-it-all' advise and then I read...10k in 48 minutes. :noway:

    I shall just zip it up and watch from the sidelines
  • freew67
    freew67 Posts: 348 Member
    I would suggest heading over to the Runners World forums and posting there also. Beginners forum is a very active and helpful group. http://www.runnersworld.com/community/forums/runner-communities/beginners

    http://freew67.blogspot.com/
  • rrrbecca11
    rrrbecca11 Posts: 477
    I've been wondering the same thing, except I'm not as far along as you are. Currently I am running about 4 miles at a time, built up from my c25k training, and am using the Zen Labs 10k training app on my IPhone, although I don't plan on running a 10k until next spring. I want to really pound it out this winter so that I am READY for spring races. Does this seem like a good strategy? (Not trying to hijack your thread, but maybe some of the more expert runners could answer my little question. :smile: )
  • HypersonicFitNess
    HypersonicFitNess Posts: 1,219 Member
    Interesting...b/c I would like to do the Tough Mudder and have added the Tough Mudder bootcamp 3x a week into my workout. The one place I'm lacking, however is being able to run 10 miles and I too have been at a loss at how to add. I have a hard time slowing my pace when I go out to run. I will try to do that and shoot for a longer run. 2 miles? So, if I run during the week 5-7 miles 2x, then on the weekend I should try to do 7-9 miles, but when should I try bumping it up again? Oh and I just recently bumped my weekly runs up (so should I take those back to the 4-5 mile range?)
  • BobbyDaniel
    BobbyDaniel Posts: 1,459 Member
    For me I slowed my pace down a little as I added to my mileage and as time went on I was able to add speed, and doing speed drills does help with that as well.
  • deepfuture
    deepfuture Posts: 35 Member
    Thanks a lot everyone for all your tips and advise , really appreciate it .. I'll stick to my 10k's for training and add a long run in at the weekends and check out some of the other forums ..

    Thanks again everyone ;-)

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