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Running Workout 2: Endurance

Writer's picture: SigSig

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.


The Running Training Plan consists of 8 different workouts rotating between "sprint runs" and "endurance runs." For more info on the running training plan please see info here.



Today you are going to set out to run at least 1.2-2.5 miles, and rather slowly, or at a speed where you can breathe in and out through your nose. This kind of training will improve your endurance in the long run, so trust the process! Start with the warm-up exercise below. Turn on the Runkeeper app (or Strava) when you're done with your warm-up. Then start running and see how far you can go with nose breathing. Make a note of that and keep going for at least 1.2-2.5 miles. Make a note in the comments, for example, how far you ran today and how far you went with nose breathing only. End with stretches.


If you do this exercise on a treadmill, remember to have some elevation, e.g. 0.5-1.5.

If you are more advanced, add more distance.


Warm up

1 round:

Running Workout of the Day

  1. Run as far as you can breathing in and out through your nose. Make note of how far you went and continue for at least 1.2-2.5 miles (further if you are more advanced).

Stretches

Add any stretches you feel the need to.


Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.

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