Whether you’re training for a 10K, half marathon or full marathon, building up your endurance is essential. Without a high level of endurance, your body won’t be able to meet the demands placed on it by long distance running and you’ll struggle to perform. Keep reading to learn how to develop your endurance for long distance runs.
1 – Give Yourself Plenty Of Training Time
The most important factor when preparing for a long distance run is to give yourself lots of time to prepare for the race. Doing this allows your body to adapt and your endurance levels to build in time for the big run.
If you have absolutely no experience with running, you should allow yourself 26 weeks (6 months) to train for the run. If you’re relatively experienced with running and can run for around 30 minutes without stopping, you’ll require 16 weeks (just under 4 months) to get yourself ready for the big race.
2 – Aim For Consistent Improvements
If you want to maximize your endurance levels in time for a long run, you need to be improving both your overall mileage and your running pace on a weekly basis for the majority of your training period. For the best results, you should aim to improve your mileage by 5%-10% each week before tapering off and running a reduced mileage during the last 2 weeks before the race. You should also aim to improve your pace gradually each week, so that you can record a good time in the race.
3 – Listen To Your Body
Long distance running is one of the most physically demanding exercises around and places a lot of strain on your body. If you feel any slight pain or discomfort while you’re training, slow down, walk for a while and see if it subsides. If the pain persists, this is a warning sign from your body to cut the training session short and let it rest. While this may seem inconvenient and detrimental to your overall training plans, clocking a lower mileage is a much better option than ignoring your body and causing yourself a serious injury which leaves you unable to train.
4 – Get Plenty Of Rest
While physical training is a key part of building up your endurance, letting your body rest is just as important. Failing to get proper rest prevents your body from properly recovering from training sessions and inhibits your performance during future runs. By getting lots of rest, your body is able to fully recover from each training session and you’re able to perform at your peak during each run.
To ensure that you get plenty of rest, have at least 3 days off from running each week. Also, aim to get at least 6 hours of sleep every night. Finally, on your days off from running, try to keep physical activity to a minimum and give your body lots of time to recuperate.
5 – Bring It All Together
Once you’ve read and implemented the 4 steps above all that’s left to do is bring them together and start training. The section below contains a 10K, half marathon and full marathon endurance training program for complete beginners (26 weeks) and intermediate level runners (16 weeks).
The numbers on the half marathon and full marathon endurance training programs represent miles while the numbers on the 10K endurance training program represent kilometers.
For the complete beginner endurance training program, weeks 1-6 involve walking and running the mileage at the following rates:
10K Endurance Training Program For Complete Beginners (26 Weeks)
WEEKS 1-6 (WALK & RUN) | ||||||||
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
1 | 0.25 | Rest | 0.25 | 0.25 | Rest | 0.25 | Rest | 1 |
2 | 0.5 | Rest | 0.5 | 0.5 | Rest | 0.5 | Rest | 2 |
3 | 0.75 | Rest | 0.75 | 0.75 | Rest | 0.75 | Rest | 3 |
4 | 1 | Rest | 1 | 1 | Rest | 1 | Rest | 4 |
5 | 1.25 | Rest | 1.25 | 1.25 | Rest | 1.25 | Rest | 5 |
6 | 1.5 | Rest | 1.5 | 1.5 | Rest | 1.5 | Rest | 6 |
WEEKS 7-26 (RUN) | ||||||||
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
7 | 1 | Rest | 1 | 1 | Rest | 1 | Rest | 4 |
8 | 1 | Rest | 1 | 1 | Rest | 1.5 | Rest | 4.5 |
9 | 1.5 | Rest | 1.5 | 1.5 | Rest | 2 | Rest | 6.5 |
10 | 1.5 | Rest | 1.5 | 1.5 | Rest | 2.5 | Rest | 7 |
11 | 2 | Rest | 2 | 2 | Rest | 3 | Rest | 9 |
12 | 2 | Rest | 2 | 2 | Rest | 3.5 | Rest | 9.5 |
13 | 2.5 | Rest | 2.5 | 2.5 | Rest | 4 | Rest | 11.5 |
14 | 2.5 | Rest | 2.5 | 3 | Rest | 4.5 | Rest | 12.5 |
15 | 2.5 | Rest | 3 | 3 | Rest | 5 | Rest | 13.5 |
16 | 2.5 | Rest | 3 | 4 | Rest | 5.5 | Rest | 15 |
17 | 2.5 | Rest | 4 | 4 | Rest | 6 | Rest | 16.5 |
18 | 2.5 | Rest | 4 | 5 | Rest | 6.5 | Rest | 18 |
19 | 2.5 | Rest | 5 | 5 | Rest | 7 | Rest | 19.5 |
20 | 2.5 | Rest | 5 | 6 | Rest | 7.5 | Rest | 21 |
21 | 2.5 | Rest | 5 | 6.5 | Rest | 8 | Rest | 22 |
22 | 2.5 | Rest | 5 | 7 | Rest | 8.5 | Rest | 23 |
23 | 2.5 | Rest | 5 | 7.5 | Rest | 9 | Rest | 24 |
24 | 2 | Rest | 4 | 5 | Rest | 5 | Rest | 16 |
25 | 1 | Rest | 2 | 3 | Rest | 5 | Rest | 11 |
26 | 1 | Rest | 2 | Rest | Rest | 10 | Finish | 13 |
10K Endurance Training Program For Intermediate Runners (16 Weeks)
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
1 | 2 | Rest | 2 | 2 | Rest | 3 | Rest | 9 |
2 | 2 | Rest | 2 | 2 | Rest | 3.5 | Rest | 9.5 |
3 | 2.5 | Rest | 2.5 | 2.5 | Rest | 4 | Rest | 11.5 |
4 | 2.5 | Rest | 2.5 | 3 | Rest | 4.5 | Rest | 12.5 |
5 | 2.5 | Rest | 3 | 3 | Rest | 5 | Rest | 13.5 |
6 | 2.5 | Rest | 3 | 4 | Rest | 5.5 | Rest | 15 |
7 | 2.5 | Rest | 4 | 4 | Rest | 6 | Rest | 16.5 |
8 | 2.5 | Rest | 4 | 5 | Rest | 6.5 | Rest | 18 |
9 | 2.5 | Rest | 5 | 5 | Rest | 7 | Rest | 19.5 |
10 | 2.5 | Rest | 5 | 6 | Rest | 7.5 | Rest | 21 |
11 | 2.5 | Rest | 5 | 6.5 | Rest | 8 | Rest | 22 |
12 | 2.5 | Rest | 5 | 7 | Rest | 8.5 | Rest | 23 |
13 | 2.5 | Rest | 5 | 7.5 | Rest | 9 | Rest | 24 |
14 | 2 | Rest | 4 | 5 | Rest | 5 | Rest | 16 |
15 | 1 | Rest | 2 | 3 | Rest | 5 | Rest | 11 |
16 | 1 | Rest | 2 | Rest | Rest | 10 | Finish | 13 |
Half Marathon Endurance Training Program For Complete Beginners (26 Weeks)
WEEKS 1-6 (WALK & RUN) | ||||||||
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
1 | 0.5 | Rest | 0.5 | 0.5 | Rest | 1 | Rest | 2.5 |
2 | 0.5 | Rest | 0.5 | 1 | Rest | 1 | Rest | 3 |
3 | 0.5 | Rest | 1 | 1 | Rest | 1 | Rest | 3.5 |
4 | 1 | Rest | 1 | 1 | Rest | 1 | Rest | 4 |
5 | 1 | Rest | 1 | 1 | Rest | 1.5 | Rest | 4.5 |
6 | 1 | Rest | 1 | 1.5 | Rest | 1.5 | Rest | 5 |
WEEKS 7-26 (RUN) | ||||||||
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
7 | 0.5 | Rest | 0.5 | 0.5 | Rest | 1 | Rest | 2.5 |
8 | 1 | Rest | 1 | 1 | Rest | 1.5 | Rest | 4.5 |
9 | 1.5 | Rest | 1.5 | 1.5 | Rest | 2 | Rest | 6.5 |
10 | 1.5 | Rest | 2 | 2 | Rest | 2.5 | Rest | 8 |
11 | 2 | Rest | 2 | 2 | Rest | 3 | Rest | 9 |
12 | 2 | Rest | 2.5 | 2.5 | Rest | 3 | Rest | 10 |
13 | 2 | Rest | 2.5 | 3 | Rest | 3.5 | Rest | 11 |
14 | 2.5 | Rest | 2.5 | 3 | Rest | 4 | Rest | 12 |
15 | 2.5 | Rest | 2.5 | 3.5 | Rest | 4.5 | Rest | 13 |
16 | 2.5 | Rest | 3 | 3.5 | Rest | 5 | Rest | 14 |
17 | 2.5 | Rest | 3.5 | 3.5 | Rest | 5.5 | Rest | 15 |
18 | 2.5 | Rest | 3.5 | 4 | Rest | 6 | Rest | 16 |
19 | 2.5 | Rest | 3.5 | 4.5 | Rest | 6.5 | Rest | 17 |
20 | 2.5 | Rest | 3.5 | 4.5 | Rest | 7.5 | Rest | 18 |
21 | 2.5 | Rest | 3.5 | 4.5 | Rest | 8.5 | Rest | 19 |
22 | 2.5 | Rest | 3.5 | 4.5 | Rest | 9.5 | Rest | 20 |
23 | 2.5 | Rest | 3.5 | 4.5 | Rest | 10.5 | Rest | 21 |
24 | 2.5 | Rest | 3.5 | 4 | Rest | 5 | Rest | 15 |
25 | 2 | Rest | 2 | 2 | Rest | 4 | Rest | 10 |
26 | 2 | Rest | 2 | Rest | Rest | 13.1 | Finish | 17.1 |
Half Marathon Endurance Training Program For Intermediate Runners (16 Weeks)
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
1 | 2 | Rest | 2 | 2 | Rest | 3 | Rest | 9 |
2 | 2 | Rest | 2.5 | 2.5 | Rest | 3 | Rest | 10 |
3 | 2 | Rest | 2.5 | 3 | Rest | 3.5 | Rest | 11 |
4 | 2.5 | Rest | 2.5 | 3 | Rest | 4 | Rest | 12 |
5 | 2.5 | Rest | 2.5 | 3.5 | Rest | 4.5 | Rest | 13 |
6 | 2.5 | Rest | 3 | 3.5 | Rest | 5 | Rest | 14 |
7 | 2.5 | Rest | 3.5 | 3.5 | Rest | 5.5 | Rest | 15 |
8 | 2.5 | Rest | 3.5 | 4 | Rest | 6 | Rest | 16 |
9 | 2.5 | Rest | 3.5 | 4.5 | Rest | 6.5 | Rest | 17 |
10 | 2.5 | Rest | 3.5 | 4.5 | Rest | 7.5 | Rest | 18 |
11 | 2.5 | Rest | 3.5 | 4.5 | Rest | 8.5 | Rest | 19 |
12 | 2.5 | Rest | 3.5 | 4.5 | Rest | 9.5 | Rest | 20 |
13 | 2.5 | Rest | 3.5 | 4.5 | Rest | 10.5 | Rest | 21 |
14 | 2.5 | Rest | 3.5 | 4 | Rest | 5 | Rest | 15 |
15 | 2 | Rest | 2 | 2 | Rest | 4 | Rest | 10 |
16 | 2 | Rest | 2 | Rest | Rest | 13.1 | Finish | 17.1 |
Full Marathon Endurance Training Program For Complete Beginners (26 Weeks)
WEEKS 1-6 (WALK & RUN) | ||||||||
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
1 | 1 | Rest | 1 | 1 | Rest | 2 | Rest | 5 |
2 | 1 | Rest | 1 | 2 | Rest | 2 | Rest | 6 |
3 | 1 | Rest | 2 | 2 | Rest | 2 | Rest | 7 |
4 | 2 | Rest | 2 | 2 | Rest | 2 | Rest | 8 |
5 | 2 | Rest | 2 | 2 | Rest | 3 | Rest | 9 |
6 | 2 | Rest | 2 | 3 | Rest | 3 | Rest | 10 |
WEEKS 7-26 (RUN) | ||||||||
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
7 | 1 | Rest | 1 | 1 | Rest | 2 | Rest | 5 |
8 | 2 | Rest | 2 | 2 | Rest | 3 | Rest | 9 |
9 | 3 | Rest | 3 | 3 | Rest | 4 | Rest | 13 |
10 | 3 | Rest | 4 | 4 | Rest | 5 | Rest | 16 |
11 | 4 | Rest | 4 | 4 | Rest | 6 | Rest | 18 |
12 | 4 | Rest | 5 | 5 | Rest | 6 | Rest | 20 |
13 | 4 | Rest | 5 | 6 | Rest | 7 | Rest | 22 |
14 | 5 | Rest | 5 | 6 | Rest | 8 | Rest | 24 |
15 | 5 | Rest | 5 | 7 | Rest | 9 | Rest | 26 |
16 | 5 | Rest | 6 | 7 | Rest | 10 | Rest | 28 |
17 | 5 | Rest | 7 | 7 | Rest | 11 | Rest | 30 |
18 | 5 | Rest | 7 | 8 | Rest | 12 | Rest | 32 |
19 | 5 | Rest | 7 | 9 | Rest | 13 | Rest | 34 |
20 | 5 | Rest | 7 | 9 | Rest | 15 | Rest | 36 |
21 | 5 | Rest | 7 | 9 | Rest | 17 | Rest | 38 |
22 | 5 | Rest | 7 | 9 | Rest | 19 | Rest | 40 |
23 | 5 | Rest | 7 | 9 | Rest | 21 | Rest | 42 |
24 | 5 | Rest | 7 | 8 | Rest | 10 | Rest | 30 |
25 | 4 | Rest | 4 | 4 | Rest | 8 | Rest | 20 |
26 | 4 | Rest | 4 | Rest | Rest | 26.2 | Finish | 34.2 |
Full Marathon Endurance Training Program For Intermediate Runners (16 Weeks)
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
1 | 4 | Rest | 4 | 4 | Rest | 6 | Rest | 18 |
2 | 4 | Rest | 5 | 5 | Rest | 6 | Rest | 20 |
3 | 4 | Rest | 5 | 6 | Rest | 7 | Rest | 22 |
4 | 5 | Rest | 5 | 6 | Rest | 8 | Rest | 24 |
5 | 5 | Rest | 5 | 7 | Rest | 9 | Rest | 26 |
6 | 5 | Rest | 6 | 7 | Rest | 10 | Rest | 28 |
7 | 5 | Rest | 7 | 7 | Rest | 11 | Rest | 30 |
8 | 5 | Rest | 7 | 8 | Rest | 12 | Rest | 32 |
9 | 5 | Rest | 7 | 9 | Rest | 13 | Rest | 34 |
10 | 5 | Rest | 7 | 9 | Rest | 15 | Rest | 36 |
11 | 5 | Rest | 7 | 9 | Rest | 17 | Rest | 38 |
12 | 5 | Rest | 7 | 9 | Rest | 19 | Rest | 40 |
13 | 5 | Rest | 7 | 9 | Rest | 21 | Rest | 42 |
14 | 5 | Rest | 7 | 8 | Rest | 10 | Rest | 30 |
15 | 4 | Rest | 4 | 4 | Rest | 8 | Rest | 20 |
16 | 4 | Rest | 4 | Rest | Rest | 26.2 | Finish | 34.2 |