Tag Archives: running endurance

Work out with purpose when endurance training

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Photo by RUN 4 FFWPU on Pexels.com

Matt Fitzgerald recently wrote on an interesting topic, asking: At what minimum volume does 80/20 training cease to be useful? I had some useful, common sense thoughts on the topic… that turned into the much longer piece below on endurance training, and how it must evolve past the basic runs consistent in most runners’ training plans.

First, to address Matt’s question… I think it’s important to consider the length of your goal event. Short of the marathon, I think it’s important during easier runs to practice running the duration or distance you plan to run your goal race, to accustom your body to the volume of running required.

For shorter events, this is easier. A 5K (3.11 miles) takes most runners 20-40 minutes, so it stands to reason you should be running at least 20-40 minutes or about 3 miles in easy runs. Doing 1 mile or 5 minute runs aren’t going to help you much at all. Hal Higdon has the right idea for beginners: Just work on running easy as long as you can uninterrupted until you can run 3 uninterrupted miles. That task in itself will suitably occupy most if not all of your training for such a race.

Something longer like a 10K (6.21 miles) might take more like 40-60 minutes. Even if you don’t run 6 miles regularly, running 40-60 minutes regularly in easy runs is probably a better idea than just brief 2-3 mile runs. Even your easier runs should have some specific application to the distance or time you plan to race.

It becomes more complicated running a half marathon, marathon or more. A 13.1 mile Half requires around 90-150 minutes of racing for most. Obviously, it’s not reasonable for most people to run 2 hours or 13 miles everyday. And of course the marathon requires a limit-busting 26.2 miles, and can take several hours. No one in their right mind will ask you to run that much.

The 60 minute race threshold is where a trainee should cease trying to run the distance in easy workouts, and focus instead on aerobically beneficial workouts:

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Your goal pace has an easy run pace

Most runners train for a race with a goal pace in mind. Many will train for that goal pace by running it in varying distances and durations during their training.

Various authors, most recently and notably Matt Fitzgerald in 80/20 Running, advocate building a solid base of mostly easy running from which you can do a bit of tempo-specific running each week. This makes sense since your ability to run fast won’t matter much without the aerobic development to sustain a desired pace over your desired race distance.

Jeff Gaudette of Runners Connect takes this a step farther. He actually posits that most runners already have the desired speed to run a goal pace, that what they lack and need to develop is the aerobic and neuromusucular fitness to sustain that pace for their desired race distance.

Gaudette has a good point. Whenever you are able, go outside and run as fast as you reasonably can (i.e. don’t hurt yourself). I imagine if your pace was measured you’d easily exceed your desired goal pace.

I also imagine you won’t be able to hold that fast-as-you-can pace for very long. Running at max speed, you’ll be winded and your muscles will be neurally screaming in seconds. I’ve done max speed reps for giggles a few times, and I find the longest I can reasonably go at that intensity is about 30-45 seconds.

When we do speedwork, we’re not really training ourselves to run faster. Most of us already can run pretty fast. What we’re training is the ability to hold a given speed over a desired distance, whether that distance is 400 meters, 5K, or a marathon. (Ultra distance runners by and large have other aerobic and endurance concerns during training aside from speed)

This is why many coaches say the goal of speedwork should be economy, i.e. refining your form and taking every step as efficiently as possible, so that when you run your races you’ve honed and improved the efficiency of every step.

I realize I’m digressing a bit. I mentioned easy pace for a reason. We focus a lot on speedwork, on our goal pace, while forgetting that every goal pace has a corresponding pace at other distances… as well as a corresponding regular and recovery run pace.

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