The Beginners’ Endurance Workout for Women
You want to be able to run long miles or last through a spin class without taking a break, but how? The key to building your endurance is to work with intervals. By getting your heart rate sky-high and taking short breaks in between, you can work yourself up to lasting long stretches at a moderate pace.
Try this 33-minute running workout on a treadmill or outdoors:
- 0:00-5:00– warmup– walk at a brisk pace
- 5:00-8:00– run (not all-out; 5-7 miles per hour on a treadmill)
- 8:00-10:00– walk or slow jog
- 10:00-13:00– run
- 13:00-15:00– walk or slow jog
- 15:00-18:00– run
- 18:00-20:00– walk or slow jog
- 20:00-23:00– run
- 23:00-28:00– cool down– walk at an easy pace
- 28:00-33:00– stretch
Of course, you can extend the workout to longer than 33 minutes, running for three minutes and walking or jogging for two. You can also lengthen or shorten the intervals. For example, you can run for two minutes and walk/jog for three, or run for four and walk/jog for one.
Once you build more endurance, you can make the workout tougher by taking fewer breaks, or by running faster (or sprinting). Also, when you’re ready, you can try running for 20 minutes straight with no breaks (after your warm-up of course).
If you get tired of running and want to switch it up a bit, you can try this exercise on a bike or stationary bike, as well. Just pedal at a fast pace for three minutes, then slowly (or just decrease the resistance) for two.
Remember to stay hydrated during your workout, and refuel with a high-protein and high-carb snack or meal after you’re finished. Some good ideas are a glass of milk, or a protein bar.