10 KM to 15 KM – Week 4 – Lesson 11

Endurance training

The endurance training is meant to keep you running at a stable speed without taking any sort of brakes from this. If you are still at a beginner level (5K) then you should be looking at around 30 min of running. When you get to the level of going for a marathon then this should be at around 2,5 – 3 hours at a steady pace. If you are getting started then that will sound insane, but if you are serious about getting there you might be surprised at how quickly this will seem a lot let impossible then it might now sound.

Example of a endurance run:

  • Jog 30 minutes

Tips for beginners going for endurance training:

  • Go easy on yourself. The goals it to finish and a lot less about the number of miles you ran, this will increase in time.
  • Focus on your stature. Keep your feet high, do not drag your feet. Lower your hands so the blood flow is optimal.
  • Eat within an hour after the training so the body recovers faster.
  • Dress for the weather. Don’t let things happen like the rain cooling you down to much.

Tips for the experienced runner going for the endurance run:

  • Schedule the run for a day where you don’t have a lot going on. You won’t need to stop too soon and you can use the daylight.
  • Drink enough water the day before you go.
  • Keep that steady speed, let your body burn the fat so your body will be able to work with you along a longer run.
  • Take some carry-on water bottle with you. You will lose a lot of fluids and they need to be replenished. Also on a warm day, it cools you down.
  • Take something to eat with you. If you are going for a really long run some special nutritious gels can really help or even wine gums.
  • Take some money or other means of payment with you. If something happens and you need to stop, you can take the metro/bus/taxi home.
  • Use a tracker on your phone to let someone at home monitor your whereabouts so they can check if everything is going well.
  • Run more endurance workouts

There are are several endurance workouts. Also read:

Speed endurance training

Written by Run Trainer.

Mobile Product Manager by day, runner by night. Robin is one of the founders of the Run Trainer app and started running back in 2012. With a mix of his personal running experience and as a proffesional mobile app manager he tries to thrive the best UX and innovation to Run Trainer.