7 Ways Beginners Can Improve Endurance
Get better at running, cycling and swimming!
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If you’re new to endurance sports like running, cycling and swimming then one of the main things you can focus on to improve is developing your endurance. This can be a daunting task to figure out on your own, so I’ve listed the 7 best ways for beginners to build their endurance.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
Stamina is the all-round ability to sustain an activity for a long period of time, whereas endurance is your body’s physical capability to sustain exercise for a long period of time.
Endurance is made of two key components, namely cardiovascular endurance and muscular endurance. They can be measured objectively and compared to other people, whereas stamina is the overall result of becoming fitter and is different from person to person.
7 Ways for Beginners to Build Endurance
#1 – Set Realistic Goals
Establish achievable short-term and long-term goals. Celebrate small victories, and use them as motivation to continue improving.
#2 – Start Slow
Begin with low-intensity exercises, such as brisk walking or light jogging. Gradually increase the duration and intensity over time. Do not try to do too much too soon.
#3 – Consistency is Key
The most important piece of advice on this list. If you run three times one week and none the next, you’re never going to see improvement. Consistency is key if you want to improve at anything, and endurance sports are no different!
#4 – Progressive Overload
Gradually increase the duration or intensity of your workouts. Doing too much too soon is a great way to sabotage your consistency. This progressive overload challenges your body, prompting it to adapt and become more resilient.
#5 – It’s Okay to Go Slow
Implement the 80/20 rule. Train around 80% of the time at what we’d call low intensity, and then spend just 20 per cent doing higher intensity or threshold work.
#6 – Proper Nutrition
Ensure you have a balanced diet to support your energy needs. Hydration is crucial for endurance, so drink enough water throughout the day.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
Final Thoughts
This is in no way a quick process. Much like any long-distance race, improving your endurance takes time and consistency. If you do the basic things right, you’ll be setting yourself up for lasting success.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
.jpg)
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
If you’re new to endurance sports like running, cycling and swimming then one of the main things you can focus on to improve is developing your endurance. This can be a daunting task to figure out on your own, so I’ve listed the 7 best ways for beginners to build their endurance.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
Stamina is the all-round ability to sustain an activity for a long period of time, whereas endurance is your body’s physical capability to sustain exercise for a long period of time.
Endurance is made of two key components, namely cardiovascular endurance and muscular endurance. They can be measured objectively and compared to other people, whereas stamina is the overall result of becoming fitter and is different from person to person.
7 Ways for Beginners to Build Endurance
#1 – Set Realistic Goals
Establish achievable short-term and long-term goals. Celebrate small victories, and use them as motivation to continue improving.
#2 – Start Slow
Begin with low-intensity exercises, such as brisk walking or light jogging. Gradually increase the duration and intensity over time. Do not try to do too much too soon.
#3 – Consistency is Key
The most important piece of advice on this list. If you run three times one week and none the next, you’re never going to see improvement. Consistency is key if you want to improve at anything, and endurance sports are no different!
#4 – Progressive Overload
Gradually increase the duration or intensity of your workouts. Doing too much too soon is a great way to sabotage your consistency. This progressive overload challenges your body, prompting it to adapt and become more resilient.
#5 – It’s Okay to Go Slow
Implement the 80/20 rule. Train around 80% of the time at what we’d call low intensity, and then spend just 20 per cent doing higher intensity or threshold work.
#6 – Proper Nutrition
Ensure you have a balanced diet to support your energy needs. Hydration is crucial for endurance, so drink enough water throughout the day.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
Final Thoughts
This is in no way a quick process. Much like any long-distance race, improving your endurance takes time and consistency. If you do the basic things right, you’ll be setting yourself up for lasting success.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
If you’re new to endurance sports like running, cycling and swimming then one of the main things you can focus on to improve is developing your endurance. This can be a daunting task to figure out on your own, so I’ve listed the 7 best ways for beginners to build their endurance.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
Stamina is the all-round ability to sustain an activity for a long period of time, whereas endurance is your body’s physical capability to sustain exercise for a long period of time.
Endurance is made of two key components, namely cardiovascular endurance and muscular endurance. They can be measured objectively and compared to other people, whereas stamina is the overall result of becoming fitter and is different from person to person.
7 Ways for Beginners to Build Endurance
#1 – Set Realistic Goals
Establish achievable short-term and long-term goals. Celebrate small victories, and use them as motivation to continue improving.
#2 – Start Slow
Begin with low-intensity exercises, such as brisk walking or light jogging. Gradually increase the duration and intensity over time. Do not try to do too much too soon.
#3 – Consistency is Key
The most important piece of advice on this list. If you run three times one week and none the next, you’re never going to see improvement. Consistency is key if you want to improve at anything, and endurance sports are no different!
#4 – Progressive Overload
Gradually increase the duration or intensity of your workouts. Doing too much too soon is a great way to sabotage your consistency. This progressive overload challenges your body, prompting it to adapt and become more resilient.
#5 – It’s Okay to Go Slow
Implement the 80/20 rule. Train around 80% of the time at what we’d call low intensity, and then spend just 20 per cent doing higher intensity or threshold work.
#6 – Proper Nutrition
Ensure you have a balanced diet to support your energy needs. Hydration is crucial for endurance, so drink enough water throughout the day.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
Final Thoughts
This is in no way a quick process. Much like any long-distance race, improving your endurance takes time and consistency. If you do the basic things right, you’ll be setting yourself up for lasting success.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
If you’re new to endurance sports like running, cycling and swimming then one of the main things you can focus on to improve is developing your endurance. This can be a daunting task to figure out on your own, so I’ve listed the 7 best ways for beginners to build their endurance.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
Stamina is the all-round ability to sustain an activity for a long period of time, whereas endurance is your body’s physical capability to sustain exercise for a long period of time.
Endurance is made of two key components, namely cardiovascular endurance and muscular endurance. They can be measured objectively and compared to other people, whereas stamina is the overall result of becoming fitter and is different from person to person.
7 Ways for Beginners to Build Endurance
#1 – Set Realistic Goals
Establish achievable short-term and long-term goals. Celebrate small victories, and use them as motivation to continue improving.
#2 – Start Slow
Begin with low-intensity exercises, such as brisk walking or light jogging. Gradually increase the duration and intensity over time. Do not try to do too much too soon.
#3 – Consistency is Key
The most important piece of advice on this list. If you run three times one week and none the next, you’re never going to see improvement. Consistency is key if you want to improve at anything, and endurance sports are no different!
#4 – Progressive Overload
Gradually increase the duration or intensity of your workouts. Doing too much too soon is a great way to sabotage your consistency. This progressive overload challenges your body, prompting it to adapt and become more resilient.
#5 – It’s Okay to Go Slow
Implement the 80/20 rule. Train around 80% of the time at what we’d call low intensity, and then spend just 20 per cent doing higher intensity or threshold work.
#6 – Proper Nutrition
Ensure you have a balanced diet to support your energy needs. Hydration is crucial for endurance, so drink enough water throughout the day.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
Final Thoughts
This is in no way a quick process. Much like any long-distance race, improving your endurance takes time and consistency. If you do the basic things right, you’ll be setting yourself up for lasting success.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
If you’re new to endurance sports like running, cycling and swimming then one of the main things you can focus on to improve is developing your endurance. This can be a daunting task to figure out on your own, so I’ve listed the 7 best ways for beginners to build their endurance.
Before that, let's take a look at what endurance actually means!
What is Endurance?
People will often equate endurance with stamina, however there are subtle differences between the two.
Stamina is the all-round ability to sustain an activity for a long period of time, whereas endurance is your body’s physical capability to sustain exercise for a long period of time.
Endurance is made of two key components, namely cardiovascular endurance and muscular endurance. They can be measured objectively and compared to other people, whereas stamina is the overall result of becoming fitter and is different from person to person.
7 Ways for Beginners to Build Endurance
#1 – Set Realistic Goals
Establish achievable short-term and long-term goals. Celebrate small victories, and use them as motivation to continue improving.
#2 – Start Slow
Begin with low-intensity exercises, such as brisk walking or light jogging. Gradually increase the duration and intensity over time. Do not try to do too much too soon.
#3 – Consistency is Key
The most important piece of advice on this list. If you run three times one week and none the next, you’re never going to see improvement. Consistency is key if you want to improve at anything, and endurance sports are no different!
#4 – Progressive Overload
Gradually increase the duration or intensity of your workouts. Doing too much too soon is a great way to sabotage your consistency. This progressive overload challenges your body, prompting it to adapt and become more resilient.
#5 – It’s Okay to Go Slow
Implement the 80/20 rule. Train around 80% of the time at what we’d call low intensity, and then spend just 20 per cent doing higher intensity or threshold work.
#6 – Proper Nutrition
Ensure you have a balanced diet to support your energy needs. Hydration is crucial for endurance, so drink enough water throughout the day.
#7 – Get Adequate Rest
Allow your body to recover. Sufficient sleep and rest days between intense workouts are essential for endurance development.
Final Thoughts
This is in no way a quick process. Much like any long-distance race, improving your endurance takes time and consistency. If you do the basic things right, you’ll be setting yourself up for lasting success.
Questions about endurance? Get in touch with us via email and we’ll do our best to help you out!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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