ENDURANCE RUN
Staying power.
WHAT WE ARE LOOKING TO ACHIEVE
You will be assigned a duration to run.
Aim to run at approx 70% your effort. A heart rate monitor should not exceed 160bpm. Even if this feels manageable.
Log the distance you cover in the specified time.
RESULTS ARE BASED ON DISTANCE ONLY - AIM TO RUN CONTINUOUSLY THROUGHOUT
PROGRESSION
You will be completing 6 Endurance runs within the 12-week program. The duration of each run will increase throughout the course to facilitate progress.
You should log your distance each session and use previous runs to inform following runs.
WEEK 2 - 70 minutes
WEEK 4 - 80 minutes
WEEK 6 - 90 minutes
WEEK 8 - 100 minutes
WEEK 10 - 110 minutes
WEEK 12 - 120 minutes
WHAT YOU WILL NEED
A ROUTE
Plan your route ahead of time so that you can focus on the run itself.
A STOPWATCH
Log your time - Essential.
A MEANS TO RECORD DISTANCE
A smartwatch, app or most mobile phones will be sufficient.
A HEARTRATE MONITOR (optional)
As a means to ensure you do not exceed the desired effort.