Endurance Programming

[Csubi Zambo]

I took the CF Endurance course back in Sept of 2011. I still have all the Original pre-reading sent via emails. However, my notes are long gone.

I'm trying to set up a program for my wife who's going to run a 1/2 marathon in May.

Myself will run the shorter 8KM route.

We will both continue to CrossFit / Lift 4 times a week, and will implement running 1 INT: Interval-based workout and 1 STA: Stamina-based workout per week. (STA on CF rest days)

Since I've lost my notes, I'm looking for INT and STA recommendations. We're weekend warriors do TT efforts are not really necessary.

So far I've found the following:
High-intensity short interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.

High-Intensity Intervals

Warm up, then do 8x200m intervals. Rest for 90 seconds between each. Run each 200m within 3-5 seconds of each other. Work up to 5x800m.

Warm up, then run 90 seconds hard followed by 1 minute easy. Repeat 6-8 times.

Warm up, then run 1 mile hard. Rest for 5 minutes, then do 2-4x600m with 90-second rest recoveries. Run each 600m within 2-3 seconds of each other.

Warm up, then run hard for 1 minute. Rest for 1 minute. Run hard for 2 minutes, then rest for 2 minutes. Repeat until you’re up to 5 minutes.

Endurance Runs

Warm up with a half-mile easy jog. Then perform a 5K time trial, covering the distance as fast as you can. Cool down with a half-mile jog.

Run a 15K time trial (note: do not run longer than 90 minutes). Begin and end with a half-mile jog.

Run 3x1-mile with 5-10-minute walk recoveries. Keep effort times within 10-15 seconds of each other.

Run a 5-mile time trial. Rest for 5 minutes. Do 2x1-mile at 5K time trial pace with 2 minutes’ rest.



Any ideas, and help getting us started will be greatly appreciated.

[Michael A. Jones]

Originally Posted by Csubi Zambo

I took the CF Endurance course back in Sept of 2011. I still have all the Original pre-reading sent via emails. However, my notes are long gone.

I'm trying to set up a program for my wife who's going to run a 1/2 marathon in May.

Myself will run the shorter 8KM route.

We will both continue to CrossFit / Lift 4 times a week, and will implement running 1 INT: Interval-based workout and 1 STA: Stamina-based workout per week. (STA on CF rest days)

Since I've lost my notes, I'm looking for INT and STA recommendations. We're weekend warriors do TT efforts are not really necessary.

So far I've found the following:
High-intensity short interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.

High-Intensity Intervals

Warm up, then do 8x200m intervals. Rest for 90 seconds between each. Run each 200m within 3-5 seconds of each other. Work up to 5x800m.

Warm up, then run 90 seconds hard followed by 1 minute easy. Repeat 6-8 times.

Warm up, then run 1 mile hard. Rest for 5 minutes, then do 2-4x600m with 90-second rest recoveries. Run each 600m within 2-3 seconds of each other.

Warm up, then run hard for 1 minute. Rest for 1 minute. Run hard for 2 minutes, then rest for 2 minutes. Repeat until you’re up to 5 minutes.

Endurance Runs

Warm up with a half-mile easy jog. Then perform a 5K time trial, covering the distance as fast as you can. Cool down with a half-mile jog.

Run a 15K time trial (note: do not run longer than 90 minutes). Begin and end with a half-mile jog.

Run 3x1-mile with 5-10-minute walk recoveries. Keep effort times within 10-15 seconds of each other.

Run a 5-mile time trial. Rest for 5 minutes. Do 2x1-mile at 5K time trial pace with 2 minutes’ rest.



Any ideas, and help getting us started will be greatly appreciated.

Your protocols sound solid for training. I had incorporated workouts like this to my own half marathon training: https://www.youtube.com/watch?v=R3tzTmzisk4