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.

strength · step

Bulletproof calves and Achilles for runners.

3 × 12–20 per leg 8 minrest 45s

Log your sets with a rest timer and one-tap save.

Equipment

step

Rest

45s between sets

Primary muscles

calves

Also works

achilles, foot