Building Endurance

[marriottboy]

Hi all,

Well how do you guys build endurance? Walking for 4 hours? Running for 1 hour?

I am trying to build them up for races.

[jimbo]

What sort of races? 5k 10k? etc etc
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[marriottboy]

18.1 km... i dont know how much k there is. I think @ 20k.

Really is not a race but for charity purposes.

[Sleuth]

Don't run far if you have never run before, especially in this climate.
And if you aren't already running, building up 18.1 km of endurance is going to take some time.
I used to run 20 km, 5 days/week, but started at like 3 km and just tried to run further every day. But like metres further, not km further.
Found that it helps to run out and back or a long circle route (as opposed to running the same circle a million times) because once you are out there you have to get back and running is faster than walking.
Going around in a lot of circles gives too many opportunities to stop.

[alixjames]

Don't necessarily need to be doing really long distances. It does however depend on your current fitness level however. I finished the 50km Hong Kong trail run completing only 3 training sessions between 10km and 18km. Not advised to follow suit without a good fitness level.

Check out www.Crossfitendurance.com

Reading the FAQ section should give you a good idea of the programming used, it basically boils down to not solely focus on long aerobic running and instead builds in lots of shorter duration anaerobic work, which whilst still improving aerobic function doesn't come complete with many of the drawbacks of long distance aerobic work.

[marriottboy]

Well I haven't started training but I normally walk 3-4km per day.... For work
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