Running

This 15-Minute Running Endurance Workout Will Help You Run Your Longest Distance Yet

Zoe Weiner

Zoe WeinerMarch 23, 2020

Each month, a new trainer takes us through four of the most grueling workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us. See All

Going for a run—whether you’re on the treadmill or out on the open road—is one of the best ways to get that cardio in. It will get your heart rate up, help clear your head, and build strength throughout your lower body. And if you’re looking to take your usual three- (or five- or 10-) miler to the next level, this running endurance workout has got you covered.

In this week’s Trainer of the Month workout, Nike Run Coach Jes Woods walks (er: runs) us through a 15-minute workout that will help you up your mileage, whatever your starting point may be. You’ll be cycling through five-minute intervals to help you build up your endurance so that you’ll be able to run longer distances. “For this workout, we’re trying to push endurance, but we’re still going to take some quick recoveries so it’s not a continuous workout,” says Woods.

Each interval will have you running at slightly different speeds for one- or two-minute spurts so that you can sustain the run for more mileage. You’ll primarily be running at 60 and 70 percent effort (though the last two minutes will kick things up to 80 and 90 percent), so it will be challenging, but manageable for all skill levels. Remember to keep your head up, shoulders back, and core tight so that you’re exhibiting proper running form throughout the entire workout.

Even if you don’t have access to a treadmill, this is a great workout to take outside. You can control your own speed by pushing yourself slightly harder as the intervals go up. If you have a fitness tracker, it can help you pace yourself, but if not, judge your effort by how out of breath you are—60 percent should be conversational, 70 percent should be comfortably hard, and 80 percent and beyond should leave you totally breathless.

Ready to get running? Follow along with the video above to help you get into your groove.

15-minute running endurance workout:

Warm up/recovery: walk or jog
60 percent effort: Long run/marathon pace
70 percent effort: 0.5 miles per hour faster than 60 percent pace/half marathon pace
80 percent effort: 0.5 miles per hour faster than 70 percent pace/10K pace
90 percent effort: 0.5 miles per hour faster than 80 percent pace/5K pace

2 minutes: Warm up
2 minutes: 60 percent effort
2 minutes: 70 percent effort
1 minute: 60 percent effort
1 minute: Recovery
2 minutes: 60 percent effort
2 minutes: 70 percent effort
2 minutes: 80 percent effort
1 minute: 90 percent effort
2 minutes: Cool down

Want to make those longer distances faster? Try Woods’ speed workout. Or, mix things up with this running/HIIT hybrid

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