Improve Your Endurance

f you're a new runner, this training plan will help get you started. Directions: Rest at least a day between training sessions and vary your intensity.

1
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand tall on one leg with your chest up and your shoulder blades back and down. 2. Keeping a straight line between your ear and ankle, bend forward at the waist and lift your other leg straight ...
2
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your standing leg, grab below your o...
3
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Step back with one foot into a lunge and contract your back glute. 3. Reach the hand of the back leg overhead and bend your torso toward your other han...
4
Sets: 2
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie facedown in a push-up position, with your forearms resting on the floor. 2. Push up off your elbows, supporting your weight on the forearms. Tuck your chin so that your head is in line with y...
5
Sets: 2
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie on your side with your forearm on the ground under your shoulder and your feet stacked on top of each other. 2. Push your forearm away from your body and lift your hips into the air, supportin...
6
Sets: 2
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line...
7
Sets: 2
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand with your feet slightly wider than shoulder-width apart, hips back and down, back flat, and a mini band around your legs just above the knees. 2. Keeping one leg stationary, rotate the othe...
8
Sets: 2
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Lie face down on floor with arms raised to side to create a "Y", with your torso and thumbs up. 2. Glide shoulder blades toward the spine and lift arms off the ground. 3. Return to start position...

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.