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.

cardio · running shoes

The single most important weekly session for endurance.

1 × 60–120 min easy 90 minrest 0s

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

Equipment

running shoes

Rest

0s between sets

Primary muscles

cardiovascular, legs

Also works

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