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How to push your endurance training further

How to push your endurance training further

April 3rd Training And Programs

How to push your endurance training further

It is all too easy to get stuck in a rut when training for endurance. It can become very comfortable - running the same distance every morning and being satisfied with the all too familiar results.

 

Push your endurance training further with these top tips:

 

Nutrition

Limit your meat intake

Sounds like a strange idea, right? The fact is that meat is very difficult to digest, and it takes a lot of time and energy for your body to break down the nutrients for fuel.

Increase your fat intake

As a general rule, your fat intake should not equal more than 25-30% of your daily calories. Try eating more nuts, seeds and other legumes that contain unsaturated fats.

 

Training

Periodize your workouts

Spend time recording how much you’re running in a week. Your goal should always be to increase the volume and intensity of your workouts. Increasing the volume is easy - run more. Increasing the intensity can be done by running up hills, down hills, and on unstable surfaces.

Try tempo training

Tempo training is a method that has been used by Olympic runners for decades. Using a 400M track, time your 1KM run—making sure that you’re running as quickly as possible. Time this on three separate occasions so that you know it's a consistent time. This will now serve as your 100% standard. Tempo training is pace running at different percentages - all connected to your original time. It will help you gage pace, and increase volume and intensity at the same time.

 

Try the following workout:

1KM @80%

2KM @60%

3KM @60%

1KM @80%

1KM @100%

 

Take 3-4 minute rests between each running set. Your heart rate should nearly come back to a resting state before the next round. In this workout, you run 8KM - pretty average for a standard runner, but the use of tempo will improve running form, power, and endurance.

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