Skip to content

TTT: Double Your Endurance in 6 Weeks

September 3, 2009
by

I came across a good RunnersWorld article today

on how to double your endurance in just six weeks:

Imagine running twice as far as you do now. Mission impossible? It’s easier than you think. And there’s good reason to try. Adding more miles can boost your stamina, help manage weight, and help you get more comfortable on the road. Here’s how.

Shoot For Three
A three-day running week is the best way to run more and stay injury-free. When you rest before and after a running day, your muscles feel fresher and you’ll have more energy to go farther.

Make Every Mile Count
Giving each run a purpose will help you keep up your routine without getting stale. Designate one day for a “maintenance” run (an easy-paced run that helps maintain fitness), another day to run long, and a third day for speed play (aka “fartlek”). On this run, set out at your usual pace, and pick up the tempo when you feel ready. You might accelerate to a landmark you see ahead, like a tree. Then jog to recover. Take off again when you’re ready.

Slow Down
On your long run, slow the pace from the start to cut your chances of getting exhausted—or hurt. Your pace should be about three minutes per mile slower than it is on a maintenance run. So if you usually run a 10-minute mile, aim for a 13-minute pace when you run long. Take a one-minute walk break every one to three minutes.

Go the Distance

How to build your mileage slowly.

Week ONE:
Maintenance (Miles) – 3.5
Fartlek (Miles) – 3
Long Run (Miles) – 4

Week TWO:
Maintenance (Miles) – 4
Fartlek (Miles) – 3.25
Long Run (Miles) – 5

Week THREE:
Maintenance (Miles) – 4
Fartlek (Miles) – 3
Long Run (Miles) – 4

Week FOUR:
Maintenance (Miles) – 5
Fartlek (Miles) – 3.5
Long Run (Miles) – 6

Week FIVE:
Maintenance (Miles) – 5.5
Fartlek (Miles) – 3
Long Run (Miles) – 4

Week SIX:
Maintenance (Miles) – 6
Fartlek (Miles) – 3.5
Long Run (Miles) – 7

Advertisements
3 Comments leave one →
  1. delami permalink
    September 3, 2009 4:11 pm

    ooooh… I want to try this when I get there!

  2. September 17, 2009 12:52 pm

    This looks interesting. I might give it a shot if my current program doesn’t pan out 😛

    • taraSG permalink
      September 19, 2009 11:03 pm

      what are you currently doing?

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: