Run More! 5 Running Workouts for Endurance and Stamina

[@kofuzi]

That last workout sounds like fun. Painful fun.

[@JasonFitzgerald]

Oh, it's just fantastic!

[@Ruckitsandiego]

Hills hurt. I did my last 2 long runs on very hilly terrain and was beating myself up because my pace went down a bit, and I was sore for a couple of days afterward. Just finished this week's long run, which was 10% longer on flat terrain, and it was nearly a minute faster at the same effort! For reference: started running in November 2022 @ 6 miles per week and am now running 15 miles a week with my long run @ 7 miles. Starting out I couldn't stay in zone 2 without walking. Now I'm up to an 11 minute/mile pace. Your videos have helped me a lot. I'm large framed and heavy, and while I always loved running, every time I'd try to run regularly I'd get injured, even if I only increased by 10% a week. I didn't know that adjusting intensity and cross training could make such a difference. Thank you!

[@fakeit6339]

how old are u mate

[@Ruckitsandiego]

@@fakeit6339 31

[@DMGC529]

Great info. I love doing that tempo with surges. We usually do 1500m at tempo then 500 at 5-10k effort 3 times.

[@expatadventureturkey9324]

Just what I needed, as a mid pack runner I’m looking how to improve this summer. 3 races coming up over the next 6 months, 37km May then 66Km July with 12,000ft elevation gain “ski resort” 😳🤕 Then last race 60Km October all trail...Thanks for the content keep them coming.

[@Zeuskazoo]

Damn..

[@closmasmas9080]

💪🏼

[@JasonFitzgerald]

👀👀

[@roustabout4fun]

I like this straight forward simple video.

[@JasonFitzgerald]

Why thank you, Mike.

[@Stripeyperch]

Liking the hill circuits idea 💡

[@matthewlawlor3276]

Thank you for the information. I am also trying to have quicker feet to improve my times.

[@shagoesfar]

One of the best clips I’ve heard, thank you

[@truth-Hurts375]

Never forget the golden rule.. There is nothing for running like running.

[@pamcar5167]

Good information

[@JSnygg]

Great content!

[@kevkongable]

Great advice, I’m always around last in ultras but I only ever train with long slow runs. I’m obviously in need of a huge shift in training. Thanks

[@JasonFitzgerald]

Lots of easy paced running is great. But it'll only get you so far.

[@danielfarrugia3884]

Try throwing in some strides a few times a week to start with, and then add some of these workouts Jason has mentioned here, a little later. And try running more frequent easy runs.

[@kevkongable]

I ran 8 mile tonight with an average pace of 8.5 minute miles which for me is very fast so I’m counting that as a tempo run. I’m going to do that once a week mixed with longer slower runs for staters.

[@giovanbattistafichera8439]

lots of easy won't give your body enough stimulus to improve. It just gets used to it. That's why varying the intensity and the duration of your training is so important

[@davidkarandy2633]

Thank you for these informative videos. Would you consider hill workouts as an appropriate substitute or equivalent of dedicated strength training? As a masters runner I am realizing that dedicated strength training in one for or another is going to be an absolute necessity to maintain performance. Thanks.

[@adrianscheeren5079]

I always get great info from your videos. Thank you!

[@22rockcrawler]

I love your videos. I'll definitely be putting that last workout on the schedule.

[@WarriorGurl23]

Thanks this was a great video. I got a lot of ideas

[@iloverobbie9042]

God loves you all keep going❤

[@jeffreyharrison4045]

Loved that video. Thanks!

[@togetherwerunss3554]

Very informative and clear! Thank you!!!!

[@tolga5083]

Great info! Thank you!

[@caspererasmus7480]

In other words then... the best approach to aerobic endurance is variable pace running. To run at different paces during the week and not to run every run at the same pace like most runners do.

[@JasonFitzgerald]

There are many good approaches to aerobic endurance. Most will include a variety of these strategies. "Different paces" isn't specific enough though.

[@curiosity3365]

Whew! Great content.

[@nathanbaker1727]

I think I did something pretty similar in my long run work out a couple of weeks ago, 15 miles total 12 at easy pace 8:20/mile+ with 1 mile surges are 7:00-7:30/mile pace (7:30 is a steady pace for me). This Tuesday's speed session was 9x 800m with 1 minute rest, all of them completed between 5:50 - 6:05/mile. We have a super tough hill session on a circular route, hit the hill twice on one rep, (5x 5 minute reps, 2 mins rest), 3.65 miles, 512ft of elevation. Average pace 7:02 a mile, GAP 6:35 per mile. Currently working on trying to go sub-19 on a 5km bring my 10km under 40 mins before I switch to longer races later in the year.

[@jamesarrowood4855]

solid workouts!

[@livingsonpohchen5988]

Love it

[@JGS2295]

For the final workout, if you're already at tempo pace (lactate threshold) how can your 5 km pace be faster for you to speed up to? 5 km can't be anerobic right? Maybe tempo is much slowly than I'm imagining.

[@JasonFitzgerald]

Tempo or lactate threshold is often described as the pace you might maintain for an hour of racing. While your performance in a 5k gets about 90% of its energy from aerobic metabolism, the pace itself is only sustainable for 5,000m. Far shorter than an hour of racing. This turned out to be quite the nerdy answer!

[@faithjhung]

Thanks for the tips! I'm scared of fast workouts

[@melissalegge8657]

How is easy pace different from marathon pace?

[@saibm6280]

Can a person with Arthritis do uphill n downhill?

[@Blueskyeday]

Where are you running in this video? Nice trail.

[@BobBob-uv9fq]

Started swimming 1500m to 2000m ,3/4 days a week ,low impact endurance build ?

[@jazz3695]

Is 5% grade considered a good hill workout.?

[@jamesgoodwin7742]

Tried the last one a few weeks ago. Had to take 2 days off.

[@mpgrewal00]

Good coach.

[@svgs7310]

Hi coach… please consider putting in KM conversions for us Metric system folks 😅… great content though 🤝

[@CorbsVids]

No. Do it yourself

[@Sinned0815]

@@CorbsVids Murica

[@closmasmas9080]

I got admitted into Connecticut college, how was your experience there? Was there anything you personally didn’t like there or anything you really liked

[@JasonFitzgerald]

I was there from 2002 - 2006 and loved it. I was a 3 season athlete, 2-year member of the school's judiciary board, and on the senior pledge committee. Lots of opportunities (if you take them). Don't go if you won't like small schools, no frat scene, or a liberal arts education.

[@trbeyond]

What length tempo runs would you suggest for 1/2 marathon prep?

[@JasonFitzgerald]

I'd work up to about 5 miles or so. Much longer and you don't get too much benefit. But you can do longer efforts at goal HM pace!

[@JimmySimmy-fz2ee]

I have good indoor ants

[@MattD86]

9:01 sorry, a what??

[@Emil-yd1ge]

"Fartlek" is sweedish and means speed play, I think. It's a type of workout with short surges, they can be timed or done by feel.