Endurance Training for Longer, Faster Runs

Long, leisurely runs. Long, leisurely runs improve endurance. 

Sprint some. If you hate sprints, rethink. 

Train upward. Hill training is difficult, but you'll feel great afterward. 

Capacity-building circuits. "When heavy weights and absolute strength are not the primary objectives

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Plan recovery. Recovery time is essential. Plan enough rest time between runs. 

Build muscle. Strength training should complement cardio.

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