Each type of workout has a particular purpose — that is, it targets a particular training effect. You will find a general description of the workout type below along with information about the parameters that can be adjusted. Adjust the workouts within the parameters provided to tailor to your unique circumstances and objectives. If you’d like structured TrainingPeaks workouts to use with your TrainingPeaks calendar, you can purchase the “Running – Workout Library.”
Endurance Workouts
Endurance workouts contribute to your aerobic base. During the endurance training phase, you will be increasing the duration of one or more endurance workouts each week — the weekly “long run” for runners. Ultrarunners might use back-to-back long runs — that is, long runs scheduled two days in a row — to achieve greater volume in preparation for longer events. When stacking back-to-back long runs, do the harder/longer run on the first day. The endurance workout in other training phases will remain relatively constant in duration with the exact length depending on your event and goals. The bulk of your training time during any training phase will consist of recovery and endurance workouts.
Conversational Zone:
- Intensity: At or below your aerobic threshold (AeT)
- Heart Rate: 85-89% of lactate threshold heart rate (LTHR)
- Power: 56-75% of functional threshold power (FTPw)
- Pace: 114-129% of functional threshold pace (FTPa)
Total Time at Intensity: 30 minutes to 6+ hours
Interval Time: n/a
Work to Rest Ratio: n/a
How Often: 2-6 workouts per week during all training phases
Purpose: Used more than any other training zone to build the aerobic endurance base, which allows you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.
Sample Workout: 90-minute endurance run
Endurance Workout Examples
- Endurance workout
- Endurance run w/striders
- Long endurance workout
- Endurance long run w/vertical change
- Long mountain run
