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Running Workout 4: 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's run is a 2.5-3.1 mile run. Here you are going to keep the same speed the whole time. If you want to train your endurance even better, breathe through your nose for the distance you covered in the last endurance exercise, then breathe in through your nose and out through your mouth until you reach 2.5-3.1 miles.

Begin your warm-up, activate Runkeeper or Strava to monitor your distance. Note the time and distance in the comments below or in your notes. Finish with stretching exercises.


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 2.5-3.1 miles, starting by breathing only through your nose. Then breathe in through your nose and out through your mouth.

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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