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Ask Jeff Archives
How do I build endurance? Q: I have been training for my second marathon since January. I race-walked my first last year and this year I am running. I wasn't building up my endurance so my coach suggested a heart rate monitor. Now I feel I am back at stage one. I can't seem to run more than a couple hundred yards before I am above 70 percent of my target rate of 140 bpm. I'm getting frustrated. Will I build up quickly doing this? A: It often takes a long time to build a conditioning base for running. But if you insert liberal walk breaks from the beginning, you can cover longer distances without the aches, pains and oxygen debt. Try running two minutes and walking two minutes. After several weeks of this, you could go to three minutes of running and one minute of walking, if everything goes well. Remember that it's the distance and not the speed that builds your endurance
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