🏃♂️Increase running volume by 10% each week to build endurance
⚡️Apply the 80/20 principle: 80% easy runs, 20% speed work
❤️Use the MAF method to determine max aerobic heart rate
🏋️♀️Incorporate lower body strength training to prevent muscular fatigue
⏰Be patient and consistent; endurance is built over time
How much should I increase my running mileage each week?
—It's recommended to increase running mileage by 10% each week.
What is the 80/20 principle?
—The 80/20 principle states that 80% of your runs should be at low intensity, while 20% should focus on speed work.
How do I determine my max aerobic heart rate?
—Use the MAF method by subtracting your age from 180. This number is your max aerobic heart rate.
Should I incorporate strength training?
—Yes, lower body strength training can help prevent muscular fatigue during running.
How long does it take to build endurance?
—Building endurance takes time and consistency. Be patient and stay committed to the process.
00:00Building endurance is crucial to running faster for longer.
03:37Increase running volume by 10% each week to build endurance.
08:38Apply the 80/20 principle: 80% of runs at low intensity, 20% speed work.
12:47Use the MAF method to determine max aerobic heart rate.
13:25Incorporate lower body strength training.
14:59Be patient and consistent; endurance is built over time.
