A 4-Week Training Program to Improve Running Endurance

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

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. :)

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.

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? :)

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