Three workouts for endless endurance

If you’re gearing up for a half-marathon distance or longer, you’re likely hoping to build your endurance tank to keep your race pace steady and strong through the hard final miles of your race. Pro ultrarunner Krissy Mohl, author of Running Your First Ultra, whose accomplishments include taking fourth place at both Western States 100 and Hardrock 100 (2012), schedules regular endurance-based workouts for the athletes that she coaches that are appropriate for runners targeting any longer distance race.

Before you tackle any of these workouts, make sure you have a strong training base, and schedule an easy running or recovery day to follow. Use these as your bread-and-butter workouts in your pursuit of crushing a consistent race-day pace.

1.- Pace repeats

Mohl has runners use this workout throughout their entire training build, beginning with 5 or 6 repeats and building from there.”It is key to find the pace you can manage the entire workout,” she says. Aim to be consistent and steady, with your final repeat at the same pace as your first.

Warm up with 15 minutes of easy running.

Run 7-8 x 5 minutes steady, with 1 minute recovery between each repeat.

Cool down with 15 minutes of easy running.

Adapt this workout for your ability and goals by adding repeats (or doing less), focusing on consistency.

2.- Endurance pyramid

These pyramid intervals are shorter than most endurance sessions, but they add up to a strong, leg-tiring session. Mohl suggests less technical terrain for this workout to work on turnover: “Make these intervals a little quicker than normal, especially the 1-and 2-minute ones.”

Warm up with 15-20 minutes of easy running.

Pyramid: Run 1,2,3,4,3,2,1 with equal recovery between each segment.

Cool down with 15 minutes of easy running.

3.- Steady hills

Whether your race is a flat road one, or an ultra that involves powerhiking, hill training will build confidence and strength. Mohl says that a consistent, runnable hill is best for this workout.

Warm up with 15-20 minutes of easy running.

Run 5 x 5 minutes hill running with one minute of recovery after each repeat.

Cool down with 15 minutes of easy running.

Make sure you are fuelling appropriately for long, tough training, and prioritizing quality recovery time that includes rest days (at least one per week).

posted Wednesday March 27th
by Keeley Milne