[Running Knowledge]7 Running Methods to Boost Your Endurance

       Fortunately, you can improve in both areas. You can use some training plans to increase your long-distance running distance, and others to boost your speed endurance.

       Under the guidance of these plans, countless runners have significantly improved their endurance. BeginnersCraig Beesleyincreased their longest running time from30seconds to3hours; successful marathonersDoug Underwoodonce aimed to improve their personal record from3:50 toin order to qualify for the Boston Marathon 3:30; a U.S. 10,000-meter and cross-country star1once sought to beat marathon legendDeena Drossin.Joan Samuelson       In the end, they all achieved their goals in different ways. In other words, adapt to the situation and tailor the approach. Different people (what genetic researchers call "fast responders" and "slow responders") must use different methods to achieve the same goal.

       Below are

strategies for boosting endurance tailored to different types of runners. Not all7methods may apply to you, but at least one will—and that’s enough to noticeably enhance your endurance, allowing you to run more easily and strongly than before.7Method 1: The Gradual Progression Approach

              If there’s one universally applicable method for building endurance, it’s "gradual progression"—that is, staying consistent, being patient, and slowly increasing your running distance. This principle applies to all situations and all runners, from those whose goal is to run

laps around the neighborhood4circlebeginners to1a 10,000-meter time of36minutes, while seasoned runners who prepare for their first marathon by running dozens of kilometers per long run.

The principle of gradual progression has been around for a long time. Since1510,000 years ago when Paleolithic humans hunted wild animals in East Africa, this principle has worked for at least10billion people. And it still works today.

       WhenBeesleyhe started running two years ago, his physical condition was very weak — he could only run for30seconds before having to walk for4and a half minutes. But he didn’t get discouraged. Instead, he repeated this run-walk pattern8times (for a total of40minutes), running at least three days a week.13weeks later, he could run for30minutes straight. Last autumn, he completed his first half marathon with a time of2:12— not bad, right? Even so,Beesleywasn’t satisfied. Despite temperatures as low as31degrees Celsius, he kept running outdoors all winter. Last spring, he added speed training to his routine. By5, he was back to long runs again,2hours,40minutes, and repeating1:45sets of400meters, aiming for his first full marathon. HisBeesleytraining plan was as simple as it was effective: “I not only increased my endurance and speed, but also stayed injury-free. My family says I have a lot of patience. Indeed, patience plus perseverance is the best combination for successful running.”

       You can do the same: no matter your current endurance level, gradually and steadily increase it. We like the plan of adding1miles (about1.6kilometers) to your weekly long run. Every four weeks, skip one long run to rest and recover. The following week, continue increasing the distance by1miles.

       Option Two:Yasso 800

       In an interview with the running magazineRunner's Worldthe event's promotional directorBart YassoDuring a conversation, we learned about this magical and effective training method. Since publishing the first article about it ten years ago, thousands of athletes have told us—whether at marathon expos or via email—that this method works well.

       This method requires runners to repeatedly run/minutes) corresponding to their target marathon time (a certain number of hours/seconds, within a set number of minutes800meters. For example, if you want to finish a marathon in4hours30minutes, then you repeat running4minutes30seconds for800meters.

       Runners are drawn to this method because ofYasso 800its memorable name, its simplicity and ease of use, and the success stories shared by word of mouth.Bart Yassois a loyal advocate and practitioner of this method. Because he needed to run a

       Doug Underwoodqualifying time of3hours30minutes to enter the Boston Marathon, he ran3minutes30seconds for800meters, doing10repetitions each training session, and jogging800meters for3minutes30seconds between each fast

       In the end,Underwoodqualified for the Boston Marathon with a time of3:30:54(the marathon organizers allow a59-second grace period on top of their strict qualifying standards). He said, "I owe this result toYasso 800. The training was tough, but it worked. If you can run at your marathon goal pace for10repetitionsYasso 800, you're also very likely to achieve your marathon goal.

       You can do this: once a weekYasso 800. Start by running4-5times800meters at a comfortable pace, then increase it once a week.

       Plan3: run longer and slower

       Meghan Arbogast 5years ago was already a successful marathon runner, with a personal best time of2:58. But she had a problem: “Back then I was overtraining and could hardly hold up.” Later, under a plan designed by a coach namedWarren Finke, she began training slowly and racing fast.FinkeThe coach believes that marathon runners should focus on consistent, easy training to build endurance without getting injured every few months. He says, “Many runners train too hard, often get injured, and can't reach their full potential.”

       His plan emphasizes “intensity-based training,” suggesting that most training time should be spent at moderate intensity (about80%of race pace). “Most people probably train at90%of race pace. Training at80%is easy but helps avoid injury.”

       This plan completely transformedArbogast’s running career. Two years after following the plan, she broke her personal marathon record with a time of2:45. Last6, she won the Christchurch Marathon in New Zealand with the same time. “I think I can keep improving—the key is staying healthy and continuing to build endurance.”

       You can do this: run most of the time at80%of the pace you’d run for the same distance. For example, if you can complete a7:30per mile, you should run your10-mile (about16-kilometer) race at9:23pace. Multiply your race pace time by10-mile training sessions at1.25to get your80%-pace time.

       Plan4: make the most of every training session

       When you have25years of marathon running history and a solid understanding of sports physiology, you should have developed some insights into marathon training yourself. Dr.Bill Pierce, director of the School of Kinesiology and Health Sciences at Furman University in the United States, certainly has—after all, he discovered a training regimen that works exceptionally well for him.53-year-oldPiercecan still complete a marathon in3hours and10minutes, not much slower than he did20years ago.

       His secret? A3-day-a-week training approach. Like others, he alternates between high-intensity and low-intensity workouts, but he takes it to the extreme:---he does high-intensity training on only3days a week, and doesn’t run at all on the other four. However, he lifts weights several times a week and also plays tennis.

       The key to his training method is running each session at a set pace and distance—---one long run, one tempo run, and one interval run.Piercesays: “I train at a higher intensity than most people recommend, but I’ve found this plan to be consistently effective over the years. It reduces injury risk, improves long-term training consistency, and gives me the satisfaction of high-intensity workouts.”

       Here’s how you can do it:PierceInterval runs on Tuesdays, tempo runs on Thursdays, and long runs on Sundays. For the interval runs, he runs5-kilometer race pace. For the tempo runs, he runs12repetitions of400meters—or6repetitions of800meters—at a pace slightly faster than his1A marathon is a mile slower per mile.10-20seconds per mile slower than his 10,000-meter race pace. On Sundays, he runs4miles (approximately6.4kilometers) at a pace about30seconds per mile slower than his marathon pace. You can adjust these training methods as needed to fit your own15miles (about24kilometers) at a pace about5-kilometer...110,000 meters and marathon.

       Plan5: Plyometric Training

       WhenDeena Drossin she first visited the strength and conditioning coach at the U.S. Olympic Committee’s training department two years ago,Zach Weatherfordshe was already among the best female long-distance runners in American history. She askedWeatherfordthe coach to design a training plan to improve her leg endurance and speed.

       WeatherfordThe coach said that because he had never worked with a long-distance runner before, he wasn’t sure. But he was willing to think about it and do some research. Before long, he had a few ideas, and then they began working together. The coach said, “We started with core muscle strength exercises, then moved to explosive leg plyometrics, focusing on quality rather than quantity. During her first plyometric session, her foot landing was too slow, giving the impression of large, flat feet. But we kept emphasizing: quick lift-off. Quick lift-off.”

          DrossinThey also did jump rope, bounce drills, box jumps, and even high-knee skipping rope ladder drills — a method often used in soccer training. Last year she ran the London Marathon and set a new American record with a time of2:21:16, more than5minutes faster than her personal best.Drossinsaid, “This time I really felt different, and noticed a big change in my running mechanics: less time on the ground, and increased stride frequency. My legs didn’t feel tired at all during or after the marathon.”

       You can do this: you can join the local high school football team when they’re doing rope ladder drills. But that might be a bit much — here’s a simpler way: after every easy run, do some fast foot movement drills. Run15-20meters with as small and fast steps as possible, lifting your knees quickly but not excessively high. Swing your arms accordingly. After one set, rest, then repeat6-8times. Once or twice a week, you can also do one or two5-minute sessions of single-leg hops, double-leg bounces, and high-knee jumps on a soft surface like grass or a sand pit.

       Plan6: Long Tempo Run

       We admire those who never give up on their goals and keep striving to achieve them. VeteranPatrick Nobleis one such person. Over twenty years ago, he completed his first marathon with a time of3:17, feeling proud and confident at the time. He told himself, “Aim for under3hours!”

       Then he began rigorous training. Soon after, he ran times of3:04, 3:01, 3:05, and 3:02. Someone with slightly less perseverance might have given up by then. ButNobledidn’t. He continued running marathons. In the first two years, he ran49marathons, didn’t hit his goal,times,50times,51Not even once. But in52his marathon run, he broke through2:58:23with a time of3hours. He believes it was the new rhythm running method that helped him achieve his goal of3sub-hour.

       Conservative tempo running advises people to run at a pace that is110K per mile slower than10-20seconds per mile for20-40minutes. ButNobleextended his tempo runs to60minutes: “I feel that longer tempo runs give me the strength I need. On the day after each tempo run, I only do easy jogs and pay attention to my diet, and I avoid beer for6-8weeks before the marathon.” The aforementioned American marathon record holderDeena Drossin’s coachJoe Vigil, as well as the2003U.S. marathon championRyan Shay, also believe that longer tempo runs can build endurance.

       Here’s how you can do it: do a tempo run once a week for8weeks. Start by running at a pace that is110K per mile slower than10-20seconds per mile for20minutes, then extend the duration by5minutes each week. But make sure to do easy runs on the days before and after each tempo run to rest and recover.1-2Do easy runs every day to rest and recover.

       Option7: Run Longer and Faster

       Obviously, this is the exact opposite of Option3. But just as slow long runs work for some people, fast long runs really work for others. This is the best proof of the “fast responder” versus “slow responder” theory.

       Scott Strandused this approach, and in February last year at the U.S. National Marathon Championships, he achieved a time of2:16:52, more than4minutes faster than his personal best. He believes it was his fast long run training method that helped him break his personal record.

       This endurance training method based on long fast runs has been promoted in recent years byKhalid Khannouchithe world marathon record holder.KhannouchiHis training plan involves high-intensity long runs, with such fast speeds and long distances that he himself starts getting nervous severaldays before each run. The old-school theory: just run2-3for hours; the new approach: if you want to still have energy at the end of the marathon and improve your performance, you must speed up during the second half of every long run.

       You can do this by increasing your pace in the last25%portion of the long run, gradually working up to your ideal marathon pace or tempo run speed. You don’t need to go as hard asKhannouchiwould, otherwise you might crash. But the intensity in the final part of the long run should bring your body to the same level of fatigue felt after a marathon.