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 · track / running shoes

Classic VO₂ max session — makes your top-end feel easier.

8–12 × 400m at 5K pace 55 minrest 90s

Included in "Interval Session" — 3 guided exercises with a rest timer.

Equipment

track, running shoes

Rest

90s between sets

Primary muscles

cardiovascular, legs

Also works

—

Warm up with 10 min easy jog + 4 strides.
Run 400m (one lap of a track) at a pace slightly faster than your current 5K race pace.
Jog or walk 90 seconds between reps.
Complete 8–12 reps. Cool down 10 min easy.