ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Running Workouts To Build Muscular Endurance

Updated on February 7, 2013
Running workouts for endurance can improve your race performance
Running workouts for endurance can improve your race performance | Source

Workouts To Help Improve Your Running Endurance

Whether you race over 5km or a marathon the primary focus of a high percentage of your running workouts is often endurance training due to the highly aerobic nature of these events.

If you can improve your endurance you have the potential to perform better in your races by having a solid training base developed through base training and maintained during race periods.

Change Of Pace Running Intervals For Muscular Endurance

Many runners simply get used to running at one set pace when they head out on the road or trails. This workout will encourage runners to get out of such a habit and give themselves the ability to improve their injection of pace while training.

For this workout- steady state pace refers to the pace a beginner would run regularly in training. For many this tends to be around their 10 mile race pace.

Be aware when performing interval training when running as it will place additional strain on your body and intensive interval sessions should only be performed at most during two run sessions within a training week and adequate recovery should be incorporated before and after intensive workouts.

As races are very rarely run on flat courses, change of pace intervals provide a more race scenario specific workout for a runner and prepares the body for the potential terrain and race scenarios they may come across whether they're running a 5km race or a marathon.

The RPE Scale For Determining Exercise Intensity

Sometimes it's difficult to judge how hard to run. The RPE (Rating of Perceived Exertion) Scale gives some direction to your running and how hard you exercise to ensure you're working at the right intensity.

10 Point Scale of RPE

  • 0 - Nothing at all (at rest)

  • 1 - Very light exercise level

  • 2 - Fairly light exercise level

  • 3 - Moderate exercise level

  • 4 - Somewhat hard exercise level

  • 5 - Hard exercise level

  • 6 - Difficult/ hard exercise level

  • 7 - Very hard exercise level

  • 8 - Harder

  • 9 - Even harder

  • 10 - Very, very hard

Beginners Intervals For Running Muscular Endurance

Interval Length
Intensity
RPE
15 mins
Adequate warm up
3-4
5 minutes
10 mile race pace/ standard running pace
5
2 minutes
10 km race pace
6
5 minutes
10 mile race pace/ standard running pace
5
2 minutes
10 km race pace
6
5 minutes
10 mile race pace/ standard running pace
5
2 minutes
10 km race pace
6
5 minutes
10 mile race pace/ standard running pace
5
2 minutes
10 km race pace
6
5 minutes
10 mile race pace/ standard running pace
5
2 minutes
10 km race pace
6
10 minutes
Adequate cool down
3-4
Steady state pace refers to a runners 10 mile race pace and will therefore be performed aerobically.

Workout Progression For Beginners

The above workout is a great introduction to change of pace interval training for beginners. For further progression for beginners the workout can be adapted by increasing the work rate during the faster intervals if the runner is targeting shorter races.

Or if the athlete is targeting marathon or distance events the 10 km race pace intervals can be extended over the course of longer training runs

Advanced Muscular Endurance Workouts For Runners

Advanced muscular endurance workouts can be used to further develop the ability of racers to cope with changes of pace and work-rate requirements. Whether it's a steep climb in a race or having to respond to a fellow competitors increase in pace.

The need for such challenges in your training is that no two running routes are the same. Aspects of a course such as it's geographical nature with hills or trails, and wind resistance mean that a race isn't run like a run on a treadmill.

Interval Length
Intensity
RPE
15 minutes
Adequate warm up
3-4
5 mins
10 mile race pace
5
5 mins
10km race pace
6
3 mins
5km race pace
7
5 mins
10km race pace
6
3 mins
5km race pace
7
5 mins
10km race pace
6
3 mins
5km race pace
7
5 mins
10km race pace
6
3 mins
5km race pace
7
5 mins
10km race pace
6
3 mins
5km race pace
7
15 minutes
Adequate cool down
3-4
Change of pace training example for running muscular endurance

Did These Workouts Help You

At Hubpages we're always looking for your feedback on our articles

Did this article help you? Do you feel the workouts work?


Many Thanks

Liam Hallam (CyclingFitness on Hubpages)

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)