Endurance Training Program

Weekly Schedule

Day	Focus	Key Workouts
Monday	Endurance	Long run (steady-state)
Tuesday	Strength (Maintenance)	Squats, deadlifts, core
Wednesday	Speed (Maintenance)	Hill sprints, acceleration drills
Thursday	Endurance	Tempo run or threshold intervals
Friday	Strength (Maintenance)	Lighter weights, higher reps
Saturday	Endurance	Long run or cross-training
Sunday	Recovery	Mobility, stretching, active recovery

Workout Details

Endurance Workouts

• Long Runs: 45-90 min (gradually increasing distance)
• Tempo Runs: 20-30 min @ comfortably hard pace
• Intervals: 6x800m, 4x1-mile repeats, or fartlek training
• Cross-Training: Cycling, rowing, or swimming

Speed Maintenance

• Hill sprints (1x per week, 5x50m)
• Acceleration drills (sled sprints, resisted runs)

Strength Maintenance

• Moderate loads (60-70% 1RM) for squats, deadlifts, presses
• Higher reps (3x8-12) to maintain muscle