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Running Workouts to Build Endurance

Training Programs for Beginner, Intermediate, and Advanced Runners

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  • Why do yu have beginners running at 6 mph? You don't even have the intermediates moving that fast!

    Is there a program somewhere that could help out new runners like me, who think 5.5 is fast? Even when I wasn't 55, that was about top speed for me.

    ,

  • Thanks very much for sharing. I was hitting a block looking for a few new treadmill interval programs. I appreciate your time and help with posting this.
  • This is a great article. I sure wish I could run. I may check into the walking article. Thanks Coach Jen!
  • 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
  • I have to laugh at these times...I always have to adjust the speeds to fit me...
  • 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??
  • MSDAVIS121
    I've always wanted to become a runner, not for competition but for myself. This looks easy enough to follow.
  • Thank you very much, with this I will be able to imporve my 5K time. 3 weeks away from my virtual race day.
  • Enjoyed this but how often should I do this?
  • Thanks for sharing.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.

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