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A 4-Week Training Program to Improve Running Endurance

November 27, 2015 by Cris 3 Comments

A 4-Week Training Program to Improve Running Endurance

Pic taken this Wednesday after my intervals training – sweaty, pumped and stronger :))

Hi, everyone! How’s your day going on? Yay or meh? If it’s meh, you know what I say – Go running! πŸ™‚

Anyway, as the winter approaches, the temperatures are dipping into the freezing range. Brrrrrrr, not funny at all! And running in the chilly temperatures seems more of a challenge to keeping the mileage base, right?!

I’ll admit I am no longer running 4 to 5 times a week as I used to do it the rest of the year for a few reasons – there’s less daylight, the weather in Germany is often inclement due to rain, wind, and so on. However, the main reason is that my goal for the next couple weeks – 10 to be more precise is to maintain a progressive strength training program which I’ve come to realize that is crucial for boosting my endurance. Seriously, all I want is to finish my first full marathon next year in April feeling strong and being happy. Ok, OK, and maybe with a very good time too. πŸ™‚

Now, I know what’s on your mind … what’s my goal time, right?! I promised myself to not put on that pressure anymore, so NO GOAL TIME in mind. I’m simply trying the best I can.

Although I am not new to running as a sport, though I’m still a beginner when it comes to races, I really want to avoid the challenging obstacles new runners face when running faster races. Therefore, at the beginning of this month I have designed myself a simple, progressive program that begins with more aerobic workouts than running and gradually evolves into more strength training than aerobic – until end of January. Since I’m still limited by my aerobic capacity, I’ve decided that’s one of the best areas to start improving.

So today I’ll only share with you the first 4-week program that has been boosting my endurance quite A LOT! For more details, see my progress on Strava.

A 4-Week Training Plan2

Training tip: To fuel up for your workout, have a piece of fruit like banana/apple, or an energy boost like Raw Cacao Nib Coconut Bites or why not homemade Crunchy Energy Bar about 30 mins before you lace up your shoes. After any long run, I usually drink a big glass of water in which I sprinkle a bit of salt (I sometimes add a bit of honey for flavor or simply magnesium).

Are you also training for a race? Which one? πŸ™‚

Until next time, HAPPY running & be happy!
Xoxo, Cris

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Filed Under: Marathon Training, Monday Running Motivation: #MRM, RUNNING Tagged With: 4-week training plan, marathon training, Running Tips

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Comments

  1. Sarah says

    December 4, 2015 at 8:20 pm

    I love that you’ve detailed out your training program. I can see how crucial strength training is. Can’t wait to follow your journey as you get ready for your first marathon πŸ™‚

    Reply
    • Cris says

      December 9, 2015 at 11:32 am

      Thank you, Sarah! πŸ™‚

      Reply
  2. john says

    January 19, 2018 at 4:31 pm

    safe man

    Reply

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Welcome to Cook It Fit! Since June 2014, this blog has been the place for me to inspire and support you to make healthy lifestyle changes that last – with simple, delicious recipes and tips on how to make healthy choices every day. Though I'm now a certified nutrition coach, the information here is not intended to substitute the professional medical advice.
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