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Running Workouts to Build Endurance

Training Programs for Beginner, Intermediate, and Advanced Runners

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This is a great article. I sure wish I could run. I may check into the walking article. Thanks Coach Jen! Report
KYLIEMILLER012
This is such a great, informative post – it motivated me to take a look at how I manage my day, and even made my realize the stress and frazzled-ness I had while reading. I’ll definitely put this method on me and These are all great tips! Thanks for adding to this conversation Wally
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I have to laugh at these times...I always have to adjust the speeds to fit me... Report
I am a slow runner--my very best 5K pace was 11:36 and I was struggling at that. So the 8 minutes at 6 MPH may be a higher exertion. Do I push to do that, even if it is really hard?? Report
MSDAVIS121
I've always wanted to become a runner, not for competition but for myself. This looks easy enough to follow. Report
Thank you very much, with this I will be able to imporve my 5K time. 3 weeks away from my virtual race day. Report
Enjoyed this but how often should I do this? Report
Thanks for sharing. Report
Thanks for this article, Jen!

I began walk/run interval training in June. In another few weeks I'll be ready to begin focusing on building endurance. So, I found this article to be timely. Report
Thanks for this article, Jen!

I began walk/run interval training in June. In another few weeks I'll be ready to begin focusing on building endurance. So, I found this article to be timely. Report
I love to walk very fast and do the treadmill. I really work hard at these to. I don't care for running that much. But once in awhile when I am walking I will run just a little. Report
I'm going to try this. I use to like running in high school but now I'm scared I'll pass out from exertion. Report
MR_SHABBS
The RPE is the key, isn't it, I have just begun to run after 20 years of not really being able to and find the concept excellent for judging intensity. I do 1 hr runs on the treadmill, starting slow and increasing my speed every 10 minutes; the intensity for the last 10 minutes on the RPE scale is about 6, maybe 7. I feel that continuing to use this as a gauge will allow me to keep control of my training whilst making the improvements I seek. Currently my average speed for the hour is 7.25kph (approx 4.5 MPH) and my goal is an average speed of 11 kph (about 8 MPH) for an hour, with a maximum of 7 on the RPE, so I have some way to go yet. Report
I've always been scared of the 6 mph on the treadmill. Started with the first workout this week and love it!

Thanks Coach Jenn! Report
NOMORENOMNOMS
The beginner regime would definitely make me faint. I prefer c25K. This program (free podcast!) builds up your endurance and won't scare you off after your first try. it begins with shorter intervals that lengthen each week. Report

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