- Slow endurance run running is an easy pace run to develop aerobic capacity and set the stage for more intense workouts.
- Medium endurance run improves fatigue endurance and pace management. In turn, it is divided into: long, fast and progressive.
- Fast endurance run is intense running that does not exceed the anaerobic threshold, which can be declined into more specific forms such as tempo runs, fartleks and intervals.
When a runner talks about endurance training, in most cases he or she will be referring to slow running, that is, running at an undemanding pace that he or she is able to sustain for a long time. This type of training is used to develop aerobic capacity, the basis on which one can go about building aerobic power, which one goes on to stimulate and improve with two other types of cross-country: medium and fast.
Medium endurance run
This type of training is essential to be able to make the leap. It applies to both beginners and experienced runners. The middle ground is used to improve endurance to fatigue and to learn how to handle different rhythms over the course of a workout. It is divided into:
- Long medium endurance run (10 to 20 km for well-trained runners).
- Fast medium endurance run (6 to 12/15 km at a slightly faster pace than the long medium run).
- Progressive medium endurance run (8 to 12 km run progressively, starting at a slow endurance pace, then shifting to a slower medium endurance pace, and finishing at a fast medium endurance pace).
Fast endurance run
This is a workout that should not be taken lightly because it is quite challenging, especially for first-time runners. The pure fast endurance run is a sustained effort that does not push you to your absolute limit, meaning it remains below the anaerobic threshold. There are also more specific variations of fast endurance runs:
• Tempo run: high-intensity runs performed at about 80-90% of your maximum sustainable effort, typically lasting 20 to 40 minutes depending on the runner’s level.
• Fartlek: alternating different paces for a set number of repetitions. For example, repeating 8-10 times: 1 minute at a fast endurance pace + 2 minutes at a medium endurance pace, preceded by 15 minutes of warm-up and followed by 5-10 minutes of cool-down.
• Intervals: can be short or long, with rest periods adjusted based on the training goal.
