RUNNING ENDURANCE THREAD

Functionality is everything, we are anatomically evolved to run, daily. You should be TRAINING EVERYTHING as @ellobosalvaje has coined, no point looking like a gladiator without gladiator performance, @KdotUntamed will say the same.

The PERFECT way to start when building endurance, along with everything in life is moving the needle every day, through CONSISTENCY. Now, considering everybody’s differing base level of fitness, the first PILLAR that must be trained, THE AEROBIC BASE.

AEROBIC BASE is the pillar, allowing quicker recovery from high intensity, as well as generating a greater POWER output when you do perform at higher intensities.
More importantly this will prevent load related injuries, as you will be PROGRESSIVELY loading MUSCLES and TENDONS

So how does someone build their AEROBIC BASE?
FUNDAMENTALS PART I (6 WEEKS)

TYPE: ‘EASY RUNS’; these are ran at a conversational pace, or 70-75% of your Max HR (For those with fit watches).

DURATION: Begin with 30 minutes ,no more than 60min. If difficult: run/walk for 30 minutes, you should not be severely out of breath when doing these. Take note of the DISTANCE you run in 30 minutes each day you complete your run, this will dictate your km/miles per week.

FREQUENCY: Running at least 4 days a week. Optimally: 6 days a week with 1 rest.

CADENECE: This is how many times your feet hit the ground in 60 seconds. Aim for 160-170 (use metronome or song playlist with this bpm). This cadence prevents overstriding, promotes mid-foot strike running and helps reduce injury.

FUNDAMENTALS II
LONG RUNS
Over the 6 week period, allocate 1 day for a LONG RUN. Let’s say you are running 6 days a week, and choose Saturday as your long run day. Below is an example progression:

Week 1: 1x 45 minute Long Run
Week 2: 1x 60 minute Long Run
Week 3: 1x 75 minute Long Run
Week 4: 1x 90 minute Long Run
etc.

SPEED WORK (WEEKS 6-12)
Now that you have built a strong base, and have a muscle and tendon complex that can handle higher intensities, it is time to incorporate SPEED WORK into your running week.

PURPOSE: Improve cadence (ability to tick legs over), as well as building lactate threshold (allowing you to run faster for longer without lactic acid build up).

TYPE: 100-200m sprints, at 90-95% of max effort.
REPS & REST: 8-10 ,with 2 minutes rest in-between.
BONUS: Hill sprints for variety & additional challenge.

FREQUENCY: 2 times per week, spread throughout the week. An easy run should be completed the day after the speed work, in order to allow for recovery from higher intensity training. Below is an example of easy runs & speed work combined.

M- Speed
Tu- Easy run 30min
W- E run 45min
Th- Speed
F- E run 30min
Sa- Long Run (60+ min)
Su- REST

Hope this helps anyone who wishes to start challenging their running endurance, any questions feel free to DM.
Happy running brothers, get versatile.