Beginner and Advanced Runner Training Plans to Improve Endurance Running

Are you training for your first 5k, 10k, half marathon or marathon? Or are you trying to increase the length of your morning walk or run with your dog? Adding variety to your weekly mileage plan could be the ticket to a faster, fitter you. Whether you’re training for your first race or just looking to add variety to your weekly walks, these tips will help you improve endurance and stamina.

 

In It for the Long Run

Long, slow, steady runs and cardio workouts increase lung capacity and metabolism, improving overall body function. It’s critical to make sure your slower, long runs are at a conversational pace—for example, you can talk with your friend about the latest Game of Thrones episode while not running out of breath. By adding just a few minutes to these longer walks or runs each week, you will gradually begin to build up your long-run endurance.

 

Interval Training

Fast! Slow. Fast! Slow.

This is what should come to mind when incorporating interval training. The key to increasing your overall endurance and stamina is to push your body to its physical limits without overexertion and utilize enough rest for sufficient recovery.

A heart rate monitor is the ideal way to learn what your body is capable of during interval workouts. Your goal is to keep your heart rate between 160 -180 beats per minute (bpm). Staying below 180 bpm ensures your lungs are maximizing oxygen intake. Keeping your heart rate above 160 bpm between intervals provides your workout’s maximum benefits.

 

Rest

There’s nothing worse than trying to step out the door, and your legs feel like 500-pound anchors. One key thing to remember when adding more volume to your training is that you’ll be a lot more tired. It takes time for your body to adjust to more mileage and intensity. So, don’t feel bad if you need an extra day off. Just think of it as taking a little extra time to dominate the next day’s plan.

 

Sample Weekly Running Plans

Beginning Runner Plan

The key to this schedule is the variety of miles. Of course, you should adjust the daily mileage as your endurance and stamina improve.

  • Monday: Walk-Jog-Walk. Each segment can be as long or as short as you feel comfortable. Use this day as a warmup for the rest of the week.

  • Tuesday: Two sessions of half-mile walk and half-mile jog.

  • Wednesday: Walk-Jog-Walk at your leisure.

  • Thursday: Two sessions of half-mile walk and half-mile jog.

  • Friday: Cross-training day (i.e. biking, elliptical, walking)

  • Saturday or Sunday: Three to four sessions of half-mile walk and half-mile jog. Rest on the other day.

Advanced Runner Plan

Use this schedule to increase your endurance and stamina over a month or two. The key to this schedule is incorporating a variety of pacing throughout each week. Of course, you can adjust the mileage totals as your fitness improves.

Monday

  • One mile warmup.

  • Three to five by 1200 meter repeats at 170-180 bpm with 60-second rest.

  • Two mile cooldown.

Tuesday

  • Five to seven-mile run at a leisurely, conversational pace not to exceed 160 bpm.

  • 30 to 60 minutes of core strengthening exercises, like sit-ups, push-ups, planks and running arms.

Wednesday

  • One mile warmup.

  • 16 by 200 meter or eight by 400 meter hill repeats with a jog or walk rest back to the bottom.

  • Two mile cool down.

Thursday

  • Eight to 10-mile run at a leisurely, conversational pace not to exceed 160 bpm.

  • 30 to 60 minutes of core strengthening exercises.

Friday

  • Two to five mile run at a leisurely, conversational pace not to exceed 160 bpm.

Saturday or Sunday

  • Seven to 12 mile run at a leisurely conversational pace not to exceed 160 bpm.

  • The other day is used as a rest or cross-training day (i.e., biking, elliptical, walking) to recover from the previous week’s workouts.

 

Strength Training

In addition to running, you can tackle some light weight training a couple of times per week. A strong core allows you to recover from running and walking quickly. Consider a fitness membership at YWCA Minneapolis, which includes group fitness classes as a starting point.

 

Grab a Friend

Hearing words of encouragement is one of the best motivators in improving your endurance and stamina. They are invaluable when you want to quit and are great fuel for helping your friends meet their fitness goals. Read 5 Reasons Working Out With Friends Helps You Both to learn more!

 

Personal Bests, Here You Come!

With a healthy dose of easy runs, intervals, longer workouts and strength training, you’ll be well on your way to pushing yourself faster and farther than you ever could see new personal bests in the weeks and months to come! If you’re looking to take your fitness to the next level, explore YWCA Minneapolis fitness memberships. All memberships include access to our fitness center, and you can take group fitness classes tailored to all fitness members.

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