When you have initial thoughts about taking on the challenge of a marathon, if there is one enduring characteristic that sums up what is required, then that would undoubtedly be ‘endurance’.
It’s more than just clocking up mile after mile. The main focus needs to be on developing your body and mind, to be able to handle the longer distances.
You shouldn’t underestimate the contribution of a balanced diet and proper hydration when we think about endurance. These elements fuel your runs and help you to recover, making them critical components of your training regime.
Cross training deserves a mention here too, for its role in enhancing overall fitness and serving as a safety net against injuries. Activities such as swimming, cycling or strength training work different muscle groups and can actually elevate your running performance, by improving your endurance and strength.
Let me just remind you, that your body repairs and strengthens itself during rest. If you want to build endurance, don’t overlook the value of recovery time. Now, if you’re convinced that laying the proper foundation is crucial, you’re going to find out how to strategically approach your workouts to boost your running endurance in the following section.
Running Workouts to Build Endurance
So, when it comes to boosting your running endurance, specific marathon training workouts can propel you to your goal. It’s not just about long distance running or even running longer, it’s about running more intelligently.
I’m going to share strategies that I and many seasoned runners have used to effectively build endurance over time.
Couch to 5k program
If you’re relatively new to running, the Couch to 5k program is a popular beginner’s running plan designed to help non runners gradually build up their endurance and fitness level in order to be able to run a 5k (3.1 miles) race. The program typically lasts for 8-12 weeks and involves a combination of walking and running intervals.
The creation of this program is more commonly attributed to Josh Clark, who in 1996, developed the “Couch to 5k” training plan. His motive was to encourage new runners to run to a level where expectations were manageable.
It’s important to listen to your body and take rest days as you need to during the program. It is also recommended that you warm up and cool down properly and after each workout to help prevent any injury. Additionally, it’s a good idea to invest in a pair of proper running shoes to support your feet and help prevent injuries.
When you feel like you’ve reached a suitable level of fitness, it’s a good time to step up your routines by incorporating Interval training. And let me tell you, this is a game changer for building endurance. Typically it involves short bursts of high intensity running, followed by a rest or low intensity recovery phase. This workout enhances your speed and stamina, as well as your body’s ability to recover quickly.
Let me bring to your attention the advantage of introducing long, slow distance runs into your training schedule. These should be central to your routines and are responsible for maintaining a steady, slow pace that you can sustain for a longer time. It’s important to gradually increase the distance each week, to build your endurance.
Incorporating LSD runs into a training schedule can help improve aerobic endurance, build mental toughness, and prepare the body for longer races like half marathons and marathons. Make sure to stay hydrated, fuel properly before and after runs and prioritise rest and recovery to reap the full benefits of LSD training.
Training Schedule with LSD runs
Week 1 / Week 2
- Monday: Rest or cross train
- Tuesday: 3-4 / 4-5 mile LSD run at a comfortable pace
- Wednesday: Short, easy run or cross train
- Thursday: 3-4 / 4.5 mile LSD run at a comfortable pace
- Friday: Rest or cross train
- Saturday: Long run – 5 / 6 miles at a comfortable pace
- Sunday: Rest
Continue to gradually increase the distance of the LSD runs each week, alternating with shorter runs and rest days.
Although some people are filled with dread when it comes to hill workouts, you can actually make them work to your advantage. They provide many benefits by helping you to improve strength, endurance, and speed, as well as mentally preparing you for the challenge of running uphill during a race. By running up and down inclines, you’ll find yourself powering through flat courses with greater ease, as you become a stronger and more efficient runner.
It’s essential to focus on proper form when running up hills, maintain a steady pace, and engage your arms to help propel you up the hill. Additionally, make sure to warm up properly before hill workouts and cool down afterwards. Again, it’s most important to listen to your body and take rest days as needed to prevent overtraining and injury.
Training Schedule with Hill Workouts
Week 1 / Week 2
- Monday: Rest or cross train
- Tuesday: Easy run with short, gentle hills (4-6 repeats) / Moderate hill (6-8 repeats)
- Wednesday: Tempo run on flat terrain
- Thursday: Rest or cross train
- Friday: Long run with hilly sections (incorporate gentle to moderate hills into the route) / Long run with hilly sections (incorporate longer and steeper hills)
- Saturday: Rest or easy cross train
- Sunday: Recovery run
Continue to alternate hill workouts with tempo runs, long runs with hilly sections and rest days throughout the training plan. Increase the number of hill repeats and the intensity of the hills gradually as you progress through the plan.
Tempo runs are another form of running, also known as threshold runs. These are where you run at a ‘comfortably hard’ pace. It’s not a sprint, but it’s not a casual jog either. It’s the intensity you can maintain for a defined amount of time, and it teaches your body to use oxygen more efficiently, while improving your mental toughness..
Training Schedule with Tempo Runs
Week 1 / Week 2
- Monday: Rest or easy cross train
- Tuesday: Tempo run – 3 / 4 miles at a comfortably hard pace
- Wednesday: Easy run or cross train
- Thursday: Rest or easy cross train
- Friday: Long run with easy pace
- Saturday: Rest or easy cross train
- Sunday: Recovery run
Continue to gradually increase the distance and intensity of your tempo runs each week as you progress through your training plan. Aim to run at a pace that feels challenging but sustainable for the duration of the workout.
Don’t overlook the importance of consistency. A one off 10 mile run wouldn’t be sufficient. It’s about regular, incremental progress. Try to increase your weekly mileage by no more than 10% and remember that slow and steady wins the race when it comes to building endurance.
Monitoring Progress and Staying Motivated
It’s a funny thing to say but figuratively speaking “building endurance isn’t a sprint, it’s a marathon”!
This metaphor really does hold true. And like any long term commitment, keeping track of your progress and staying motivated is crucial. As you routinely pound the pavement, keep your thoughts positive and spirits high, as you focus on the goal.
Measuring progress in marathon training is important to track improvements, identify areas of strength and weakness, and make necessary adjustments to your training plan.
A Measure of How Far You’ve Come
- Keep a training log: Record details of each workout, including distance, pace, time, effort level, and how you felt during the run. This will help you track your consistency, mileage, and overall progress over time.
- Monitor your pace: Keep track of your pace during tempo runs, speed workouts, long runs, and easy runs to see if you are able to maintain or improve your speed and endurance as you progress through your training plan.
- Assess your endurance: Pay attention to how you feel during long runs and whether you are able to cover the distance comfortably. Note any improvements in your ability to tackle longer distances without fatigue.
- Track race times: Participate in shorter races or time trials throughout your training to gauge your fitness level and identify areas for improvement. Compare your race times and performance to previous races to assess progress.
- Measure recovery time: Pay attention to how long it takes your body to recover after hard workouts and long runs. Faster recovery times may indicate improved fitness and endurance.
- Assess how you feel: Notice any changes in your energy levels, running form, and overall well being throughout your training. Feeling stronger, more confident, and less fatigued can indicate progress.
- Schedule fitness assessments: Consider getting a fitness assessment, such as a VO2 max test (The maximum amount of oxygen anyone can use during intense exercise) or lactate threshold test (The specific level of effort or pace when fatigue accelerates), to measure improvements in your aerobic capacity and performance. These tests are often conducted in lab settings where individuals undergo controlled physical exertion while their oxygen consumption is measured. One of the popular methods for assessing VO2 max is the Bruce Protocol, which is a standardized treadmill test involving incremental stages of intensity. Sources like the American College of Sports Medicine (ACSM) provide detailed information on VO2 max testing protocols and interpretations. Specific information can be found in ACSM’s Guidelines for Exercise Testing and Prescription (https://www.acsm.org/read-research/guidelines).
- Listen to your body: Pay attention to any aches, pains or signs of overtraining. Adjust your training plan as needed to prevent injury and allow for adequate rest and recovery.
By consistently monitoring and assessing various aspects of your training, you can effectively track your progress and make informed decisions to optimise your marathon performance. Remember that progress may not always be linear, and setbacks are normal. Stay patient, stay consistent, and trust the process.
Another key motivational factor is the power of community. Consider joining a running group or partnering up with a friend for runs. The mutual encouragement and shared experience can act as a powerful catalyst for your progress.
Remember though, this is your journey. If you’re feeling worn out or if those muscles are screaming, listen to your body. There’s no shame in taking the necessary rest or in altering workouts to prevent overtraining. Just to reiterate, your first attempt doesn’t need to be your last.
In my opinion, one of the best parts of this journey are the milestones. Every extra mile, every hill conquered, deserves recognition. You should acknowledge such milestones as your personal victories and duly celebrate them.
I really hope that you see this process of building endurance as more than improving your running. It’s an adventure in self discovery and pushing boundaries. Keep seeking advice, draw inspiration from seasoned runners and remember why you started running in the first place.
Embrace your progress, no matter the pace, and keep the joy of running alive in your heart.
If you have any questions about any of the above information, I would love to read them and get back to you. Please leave them in the comment section below