Increasing Volume and Mileage for Endurance

To improve endurance and run faster for longer, it is important to gradually increase weekly mileage or time on feet. Avoid increasing running mileage by more than 10% per week to mitigate the risk of injury and allow the body to adapt to the increased workload. Building a solid aerobic base with low-intensity, slow-paced runs forms the foundation for endurance training. Applying the 80/20 principle, where 80% of runs are done at a low-intensity aerobic level and 20% are focused on speed work and higher intensities, helps to optimize endurance and performance.