The Aerobic Endurance Run is a staple in all run programs and not to be neglected.
Gradually build your endurance run week by week adding 10-15 minutes to it until reaching a 90-120 minutes of total training time. The pace should be relatively easy, with some moderate effort on the hills you encounter within the run. Run these longer runs of the week over rolling to hilly terrain (if available) and on softer surfaces to minimize the fatigue and soreness often associated with longer runs. These runs work well placed on the calendar the day after a hard training day or at the end of a tough week of training since you don’t you need to put much ‘oomph’ into the effort. Time on the feet to enhance your durability is the goal. Longer runs of 90-120 minutes can be performed 3-4 times a month, runs longer than that are better kept to 2 times a month since they require more recovery time.
The Endurance Run…
WARM-UP: 5:00 walking/dynamic warm-up
50+ minutes running over mixed terrain, mostly easy effort with moderate effort on the hills.
WARM-DOWN: 5:00 walk
The XTERRA ‘Workouts of the Week’ are brought to you by XTERRA pro, Cody Waite. You can find this workout, and others like it for the swim, bike and run, by joining his XTERRA Group Coaching programs for 2014. Cody works with XTERRA athletes from first-timers to World Champions, through his company EPC Multisport. Don’t forget to follow EPC Multisport on Facebook.