Short-Term Goal: Improving Run Endurance


Whenever you train for some type of fitness event, one usually sets a short-term fitness goal or two to help focus their training.  While 2009 was all about finishing the triathlon, my 2010 triathlon training is about finishing a long-course while improving my sprint course time.

One of my short-term goals is to be able to run 2-miles straight at 10:00 minute pace without stopping.  While my usual mile time is around 09:30, I can’t run much further than 1.4 miles without stopping for a breather. Improving my endurance is my focus with this goal.

Using the training methodology of adding a small amount of distance to each workout, you can build up endurance.  Enter the chart below:

Actual and Projected Distance and Pace

Actual and Projected Distance and Pace

Over the recent past, my straight run distances are a little sporadic.  I started around 1-mile and then jumped to 1.4-miles, coming down to 1-mile for a brick series I recently did. Pace has been around 10:00, give or take a few seconds.

The dashed lines are planned run and pace times.  I start at 1.4-miles and increase 0.05 miles per workout until I hit the two mile mark in mid-November (assuming two workouts per week).  Pace would remain the same but with slight improvement, down 10 seconds to 9:50.  This will be my new base for endurance running, 2-mile runs at 9:50 pace.

After I meet this goal, I will focus on building speed across the two miles, perhaps improving to 9:20 pace over the same 2-mile distance.

These improvements may not seem very big, but the past two years of office potato to triathlete has been about baby steps.  I would rather take a more leisurely route to my goal than end up injured and not be able to complete triathlons at all.

I will keep you all posted as my triathlon training develops and my running endurance improves.

This entry was posted in Fitness, Goals, Running, Tools, Triathlon, triathlon training, Workout Logs and tagged , , , , , , , , . Bookmark the permalink.

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