Best way to build endurance for running

Eight best ways to exercise running to build strength and endurance. Learn how to become a stronger and more enduring runner.

The best ways to practice running are described concerning how they should be performed. You will also receive a simple training program showing how the suitable training method can be carried out in practice.

Vary how you practice running

When you alter how you practice running, it will positively affect your motivation so that you, as a beginner, get started and establish good routines about running. For more experienced runners, variety can help them have a continuous progression in training.

Low intensity running

Low-intensity running is perhaps the simplest form of running, and this is the form of exercise you should do most. As mentioned, this way of exercising is acceptable concerning recovery. By training easily, you also build up endurance and training and increase your body’s ability to withstand high-intensity workouts.

Tempo runs

Pace training or tempo runs can be carried out comfortably hard, and this means that this type of training should be challenging, but you should keep up over extended periods. The speed can be between 80-90% of maximum heart rate, depending on the duration of the pace increase.

Hill runs

Hill runs have many qualities as traditional speed training, except you do not get the same top speed. Running on hills is about gaining strength in the legs and thighs, at the same time as you improve your running step and running economy.


Fartlek means that you vary between running at different paces in the same training session. The intensity should not be above 80% of the maximum heart rate at most. Mix easy running with running at a higher pace. You choose whether you want to run a given distance or at a given time, but it is certainly not required. You can do fartlek by entering ascent runs where you feel like it.

Progressive running

Progressive running is often carried out with training for marathons. The principle is simple; Start easy and finish hard. Progressive running gives you a complete workout where you get to use the aerobic and anaerobic system without having to overwork yourself. You should not need the same recovery as after tempo runs.

Long runs

Your weekly long run is, without a doubt, the most important. Here you build up the body’s endurance in the long run. In addition to improving your body physically, you also get to train your ability mentally to run long. Although the long run often goes slower, it is also possible to combine ascent runs in the last half of the long run. The pace in this section should be around marathon speed. You should not have this type of long fast run more often than every three or four weeks, while you have easy long runs weekly.


When we talk about training sessions to build up endurance and speed, interval training is perhaps the most people have heard of. Intervals in this context are distance runs within a given period and short breaks between each interval. Interval distances can range from 100 meters up to 1500 meters and more. For marathon distances, it is common to train intervals from 400 meters and up.

Ascent runs

Ascent running can be a type of interval training where you increase the distance and then decrease by corresponding distances. Increase the distance until you reach a peak, and fall accordingly. Speed up the intensity when the distance becomes shorter. Have short breaks of 90 seconds or 400 meters. This is a great way to switch between high-intensity running at different speeds and distances in the same workout.

Example of a training week

If you are going to train for a marathon, a training week can look like the following:

Monday: Rest

Tuesday: Tempo runs. Run for 70 minutes with 3 × 15 minutes at a fast pace. Eight minutes easy running between each move. Finish calmly for 10-15 minutes.

Wednesday: Easy run. Forty-five minutes at a comfortable pace.

Thursday: Run 2 × 1000 meter intervals with 2 minutes rest between each interval. 2 × 800 meters with 90 seconds rest. 2 × 400 meters with 60 seconds rest. Cool down for 10-15 minutes.

Friday: Rest

Saturday: Easy long run. Run 28 km long run.

Sunday: Calm run – 35-40 minutes.

Remember to warm-up well before you run pace and intervals.

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