Endurance for performance

Why Aerobic & Recovery Runs Matter

Aerobic runs lay the physiological foundation for performance. Done at a steady, moderate intensity, they elevate your aerobic capacity, build fatigue resistance, and increase weekly training volume — all without tipping into overtraining. Recovery runs, meanwhile, serve as active restoration tools, priming your body for higher-stress sessions to follow.

Endurance: Your Training Architecture

Think of endurance as the structural framework of your race prep. It’s what lets athletes hold pace when fatigue sets in, and what prepares the body to absorb speed and power phases later. Whether you're targeting a 5K or going long, the endurance base amplifies every other training stimulus.

How Endurance Adaptation Works

It’s all about:

- Specificity – practice what you want to improve.

- Supercompensation – stress the system, allow recovery, and come back stronger.

Progressive overload of long runs — done methodically — expands an athlete’s capacity for sustained work and increases efficiency in both metabolic and mechanical domains.