al by 30 seconds.

Fartlek Training

Over a certain time, alternate sprinting with slower running, going by feel.

Resisted Running Perform sprints while dragging a tire or light sled.

Increase Upper Body Strength

This is overlooked by most endurance athletes. Improving strength can certainly be done without adding bulk, and will create better posture, running mechanics, and power transfer.

There you have it! Apply these ideas to your training program and Unleash t

A race has a finish line.

Seems simple enough, doesn’t it? Everyone knows THAT. Well, if everyone “knows” it, why do so many endurance athletes not remember it during training?

The most common technique that runners use when looking to improve performance is an increase in running volume. This means covering more miles during a training week. They’ve forgotten there will be a finish line. Whichever runner crosses the line first is the winner. Period. No one cares if you could keep going, all that matters is crossing first. So how does spending more time at the same pace lead to a faster race time? The answer: It doesn’t.

Endurance is characterized by repeated submaximal efforts. Examples would be repeatedly pushing off the ground while running or continued pedaling while cycling, at a given percentage of maximum. Say you can run a 6 minute mile at your all-out pace before you dropped from exhaustion. You could maybe maintain a 7.5 or 8 min/mile pace over a five mile course. This would be between 75 and 80% of your maximum speed.

Now let’s say that you increase your max mile time to 5 minutes. You’d then be looking at about a 6.5 min/mile pace at the same relative intensity as when your max speed was 6 min/mile. So by increasing maximal speed, we’ve greatly improved our ability to demonstrate endurance.

Methods to Increase Maximal Speed for Endurance

Hill Sprints

These are great for building leg strength and running power. Find a hill with a moderate incline and sprint straight up for about 60 meters, then loop back down for recovery.

Stadium Stairs

Use these as speed training, not a death march! Sprint up, walk down. Repeat.

Diminishing Rest

Divide the race distance up into 3-5 chunks. Run the first period as hard as possible and then recover for half the time it took to run the period. Example: 7 minute mile, 3.5 minute rest. Repeat for all periods, until the entire distance is covered. Each week, cut the rest interval by 30 seconds.

Fartlek Training

Over a certain time, alternate sprinting with slower running, going by feel.

Resisted Running Perform sprints while dragging a tire or light sled.

Increase Upper Body Strength

This is overlooked by most endurance athletes. Improving strength can certainly be done without adding bulk, and will create better posture, running mechanics, and power transfer.

There you have it! Apply these ideas to your training program and Unleash th

all that matters is crossing first. So how does spending more time at the same pace lead to a faster race time? The answer: It doesn’t.

Endurance is characterized by repeated submaximal efforts. Examples would be repeatedly pushing off the ground while running or continued pedaling while cycling, at a given percentage of maximum. Say you can run a 6 minute mile at your all-out pace before you dropped from exhaustion. You could maybe maintain a 7.5 or 8 min/mile pace over a five mile course. This would be between 75 and 80% of your maximum speed.

Now let’s say that you increase your max mile time to 5 minutes. You’d then be looking at about a 6.5 min/mile pace at the same relative intensity as when your max speed was 6 min/mile. So by increasing maximal speed, we’ve greatly improved our ability to demonstrate endurance.

Methods to Increase Maximal Speed for Endurance

Hill Sprints

These are great for building leg strength and running power. Find a hill with a moderate incline and sprint straight up for about 60 meters, then loop back down for recovery.

Stadium Stairs

Use these as speed training, not a death march! Sprint up, walk down. Repeat.

Diminishing Rest

Divide the race distance up into 3-5 chunks. Run the first period as hard as possible and then recover for half the time it took to run the period. Example: 7 minute mile, 3.5 minute rest. Repeat for all periods, until the entire distance is covered. Each week, cut the rest interval by 30 seconds.

Fartlek Training

Over a certain time, alternate sprinting with slower running, going by feel.

Resisted Running Perform sprints while dragging a tire or light sled.

Increase Upper Body Strength

This is overlooked by most endurance athletes. Improving strength can certainly be done without adding bulk, and will create better posture, running mechanics, and power transfer.

There you have it! Apply these ideas to your training program and Unleash t

his would be between 75 and 80% of your maximum speed.

Now let’s say that you increase your max mile time to 5 minutes. You’d then be looking at about a 6.5 min/mile pace at the same relative intensity as when your max speed was 6 min/mile. So by increasing maximal speed, we’ve greatly improved our ability to demonstrate endurance.

Methods to Increase Maximal Speed for Endurance

Hill Sprints

These are great for building leg strength and running power. Find a hill with a moderate incline and sprint straight up for about 60 meters, then loop back down for recovery.

Stadium Stairs

Use these as speed training, not a death march! Sprint up, walk down. Repeat.

Diminishing Rest

Divide the race distance up into 3-5 chunks. Run the first period as hard as possible and then recover for half the time it took to run the period. Example: 7 minute mile, 3.5 minute rest. Repeat for all periods, until the entire distance is covered. Each week, cut the rest interval by 30 seconds.

Fartlek Training

Over a certain time, alternate sprinting with slower running, going by feel.

Resisted Running Perform sprints while dragging a tire or light sled.

Increase Upper Body Strength

This is overlooked by most endurance athletes. Improving strength can certainly be done without adding bulk, and will create better posture, running mechanics, and power transfer.

There you have it! Apply these ideas to your training program and Unleash t

te incline and sprint straight up for about 60 meters, then loop back down for recovery.

Stadium Stairs

Use these as speed training, not a death march! Sprint up, walk down. Repeat.

Diminishing Rest

Divide the race distance up into 3-5 chunks. Run the first period as hard as possible and then recover for half the time it took to run the period. Example: 7 minute mile, 3.5 minute rest. Repeat for all periods, until the entire distance is covered. Each week, cut the rest interval by 30 seconds.

Fartlek Training

Over a certain time, alternate sprinting with slower running, going by feel.

Resisted Running Perform sprints while dragging a tire or light sled.

Increase Upper Body Strength

This is overlooked by most endurance athletes. Improving strength can certainly be done without adding bulk, and will create better posture, running mechanics, and power transfer.

There you have it! Apply these ideas to your training program and Unleash t

al by 30 seconds.

Fartlek Training

Over a certain time, alternate sprinting with slower running, going by feel.

Resisted Running Perform sprints while dragging a tire or light sled.

Increase Upper Body Strength

This is overlooked by most endurance athletes. Improving strength can certainly be done without adding bulk, and will create better posture, running mechanics, and power transfer.

There you have it! Apply these ideas to your training program and Unleash the Beast!