Run More! 5 Running Workouts for Endurance and Stamina

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These 5 proven strategies will help endurance runners build more stamina!
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Runners are most limited by their lack of aerobic fitness so it's obvious that endurance workouts can help bridge the gap. These 5 stamina-building strategies will help you build endurance, run more, and run farther.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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Опубликовано:

1 июн 2024

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Комментарии : 54

@kofuzi 3 года назад

That last workout sounds like fun. Painful fun.

@JasonFitzgerald 3 года назад

Oh, it's just fantastic!

@patrickyool4050 Год назад

Hills hurt. I did my last 2 long runs on very hilly terrain and was beating myself up because my pace went down a bit, and I was sore for a couple of days afterward. Just finished this week's long run, which was 10% longer on flat terrain, and it was nearly a minute faster at the same effort! For reference: started running in November 2022 @ 6 miles per week and am now running 15 miles a week with my long run @ 7 miles. Starting out I couldn't stay in zone 2 without walking. Now I'm up to an 11 minute/mile pace. Your videos have helped me a lot. I'm large framed and heavy, and while I always loved running, every time I'd try to run regularly I'd get injured, even if I only increased by 10% a week. I didn't know that adjusting intensity and cross training could make such a difference. Thank you!

@fakeit6339 11 месяцев назад

how old are u mate

@patrickyool4050 11 месяцев назад

@@fakeit6339 31

@DMGC529 3 года назад

Great info. I love doing that tempo with surges. We usually do 1500m at tempo then 500 at 5-10k effort 3 times.

@jeffreyharrison4045 2 года назад

Loved that video. Thanks!

@Stripeyperch 3 года назад

Liking the hill circuits idea 💡

@truth-Hurts375 3 года назад

Never forget the golden rule.. There is nothing for running like running.

@adrianscheeren5079 Год назад

I always get great info from your videos. Thank you!

@22rockcrawler 2 года назад

I love your videos. I'll definitely be putting that last workout on the schedule.

@togetherwerunss3554 3 года назад

Very informative and clear! Thank you!!!!

@tolga5083 2 года назад

Great info! Thank you!

@WarriorGurl23 2 года назад

Thanks this was a great video. I got a lot of ideas

@JSnygg 10 месяцев назад

Great content!

@shagoesfar Год назад

One of the best clips I’ve heard, thank you

@matthewlawlor3276 3 года назад

Thank you for the information. I am also trying to have quicker feet to improve my times.

@pamcar5167 Год назад

Good information

@curiosity3365 3 года назад

Whew! Great content.

@roustabout4fun 3 года назад

I like this straight forward simple video.

@JasonFitzgerald 3 года назад

Why thank you, Mike.

@expatadventureturkey9324 3 года назад

Just what I needed, as a mid pack runner I’m looking how to improve this summer. 3 races coming up over the next 6 months, 37km May then 66Km July with 12,000ft elevation gain “ski resort” 😳🤕 Then last race 60Km October all trail...Thanks for the content keep them coming.

@Zeuskazoo 3 года назад

Damn..

@closmasmas9080 3 года назад

💪🏼

@JasonFitzgerald 3 года назад

👀👀

@livingsonpohchen5988 3 года назад

Love it

@davidkarandy2633 3 года назад

Thank you for these informative videos. Would you consider hill workouts as an appropriate substitute or equivalent of dedicated strength training? As a masters runner I am realizing that dedicated strength training in one for or another is going to be an absolute necessity to maintain performance. Thanks.

@faithjhung 3 года назад

Thanks for the tips! I'm scared of fast workouts

@kevkongable 3 года назад

Great advice, I’m always around last in ultras but I only ever train with long slow runs. I’m obviously in need of a huge shift in training. Thanks

@JasonFitzgerald 3 года назад

Lots of easy paced running is great. But it'll only get you so far.

@danielfarrugia3884 3 года назад

Try throwing in some strides a few times a week to start with, and then add some of these workouts Jason has mentioned here, a little later. And try running more frequent easy runs.

@kevkongable 3 года назад

I ran 8 mile tonight with an average pace of 8.5 minute miles which for me is very fast so I’m counting that as a tempo run. I’m going to do that once a week mixed with longer slower runs for staters.

@giovanbattistafichera8439 3 года назад

lots of easy won't give your body enough stimulus to improve. It just gets used to it. That's why varying the intensity and the duration of your training is so important

@SuperBeth2011 3 года назад

Where are you running in this video? Nice trail.

@BobBob-uv9fq 2 года назад

Started swimming 1500m to 2000m ,3/4 days a week ,low impact endurance build ?

@caspererasmus7480 3 года назад

In other words then... the best approach to aerobic endurance is variable pace running. To run at different paces during the week and not to run every run at the same pace like most runners do.

@JasonFitzgerald 3 года назад

There are many good approaches to aerobic endurance. Most will include a variety of these strategies. "Different paces" isn't specific enough though.

@JGS2295 3 года назад

For the final workout, if you're already at tempo pace (lactate threshold) how can your 5 km pace be faster for you to speed up to? 5 km can't be anerobic right? Maybe tempo is much slowly than I'm imagining.

@JasonFitzgerald 3 года назад

Tempo or lactate threshold is often described as the pace you might maintain for an hour of racing. While your performance in a 5k gets about 90% of its energy from aerobic metabolism, the pace itself is only sustainable for 5,000m. Far shorter than an hour of racing. This turned out to be quite the nerdy answer!

@mpgrewal00 3 года назад

Good coach.

@trbeyond 3 года назад

What length tempo runs would you suggest for 1/2 marathon prep?

@JasonFitzgerald 3 года назад

I'd work up to about 5 miles or so. Much longer and you don't get too much benefit. But you can do longer efforts at goal HM pace!

@jazz3695 2 года назад

Is 5% grade considered a good hill workout.?

@closmasmas9080 3 года назад

I got admitted into Connecticut college, how was your experience there? Was there anything you personally didn’t like there or anything you really liked

@JasonFitzgerald 3 года назад

I was there from 2002 - 2006 and loved it. I was a 3 season athlete, 2-year member of the school's judiciary board, and on the senior pledge committee. Lots of opportunities (if you take them). Don't go if you won't like small schools, no frat scene, or a liberal arts education.

@nathanbaker1727 3 года назад

I think I did something pretty similar in my long run work out a couple of weeks ago, 15 miles total 12 at easy pace 8:20/mile+ with 1 mile surges are 7:00-7:30/mile pace (7:30 is a steady pace for me). This Tuesday's speed session was 9x 800m with 1 minute rest, all of them completed between 5:50 - 6:05/mile. We have a super tough hill session on a circular route, hit the hill twice on one rep, (5x 5 minute reps, 2 mins rest), 3.65 miles, 512ft of elevation. Average pace 7:02 a mile, GAP 6:35 per mile. Currently working on trying to go sub-19 on a 5km bring my 10km under 40 mins before I switch to longer races later in the year.