How often should I train for endurance?

Four to six sessions per week, with 70–80% at easy conversational pace and the rest as harder intervals or tempo runs.

Do endurance athletes need strength training?

Yes — two short strength sessions a week reduce injury risk and improve running economy.

An easy aerobic effort where you can still hold a conversation. It builds mitochondrial density and the biggest chunk of your aerobic base.

hiit · hill / running shoes

Strength and power for runners without a weight room.

6–10 × 60–90 sec uphill 40 minrest 120s

Included in "Tempo Builder" — 3 guided exercises with a rest timer.

Equipment

hill, running shoes

Rest

120s between sets

Primary muscles

glutes, quads, calves

Also works

cardiovascular