Endurance is the ability of a person to perform work of a certain intensity over a long period of time. The occurrence of fatigue limits and affects the performance of athletes. Endurance makes training much easier in all sports and is the key to good results. The development of this quality allows you to resist fatigue through willpower.
Instructions
Step 1
To develop endurance, you must train constantly. Do walking, jogging, or other workouts without rest. You can do a constant workout at different intensities. Runs can be long, medium, or short, depending on your fitness level. Another way of constant training is with fartleks, when the athlete uses a different running rhythm or changes the speed.
Step 2
For interval training, break the entire training load or distance into small, repeatable steps. When running or walking, set in advance the parameters of the pace, the size of the distance and the time to recover the expended energy.
Step 3
Use constant, intense repetitions and fartlek to build general endurance. The following selection of workouts will allow you to get good results.
Step 4
Continuous slow jogging for 30 minutes in an easy rhythm, without rest.
Continuous, slow, long distance running for 60-140 minutes in the rhythm of a marathon or slower, without rest.
Step 5
In the rhythm of a half-marathon, continuous running at an average distance for 30-60 minutes, without rest.
Fast, consistent races for 10-45 minutes, no rest.
Step 6
Repetition training focuses on aerobic endurance. Distance from 3000 m to 10 000 m, with a short rest.
Step 7
Fartlek - frequent changes in speed and rhythm of running at one distance for 10-45 minutes, without rest.
Step 8
In other words, during training, you need, for example, to do two running sessions, ten repetitions of 200 m each. At the same time, the rest time after one run should be equal to the running time, and the rest between sessions should not exceed 5 minutes.
Step 9
Try to keep track of your pace, otherwise a too active rhythm will prevent you from completing the session, and a slow one will not be as effective. During a regular re-workout, recovery between sessions and reps can be passive, or light jogging or walking. But the most popular because of its effectiveness in the development of endurance is the rather active "run after run".
Step 10
When you are able to train for 30 minutes at a given pace, slightly increase the intensity or change the course of the exercise. To do this, do them more actively for 2 minutes, and then normally for the next 2 minutes. The even alternation of a fast and moderate pace contributes to the development of endurance.
