How to make an endurance training plan yourself. Set a goal!


Anyone who takes training seriously and sets big goals knows how important it is to make a proper endurance training plan. Thanks to him, you do not need to think about what and when to do. And in the long term, the time required to achieve results is reduced.

Therefore, a properly drawn up endurance training plan contains comprehensive information about each workout. It should contain a list of exercises for each of them, the time, the schedule for the week and month. All the information that will allow you to start and finish the entire training cycle and each workout without thinking.

Every time you come to a training session, you need to know exactly what to do and what it’s for. When making an endurance training plan, do not forget that each training and exercise should bring you closer to the set goal.

how to make an endurance training plan

How to make an endurance training plan

Such a plan usually includes:

  • duration of exercise
  • its intensity,
  • force type: constant or variable intensity.

In case of variable intensity (for example, interval training), note the number of intervals and duration of exercises for each one and the rest time between them.

Load and number of repetitions

To make an endurance training plan, a combination of duration and intensity of an exercise should be taken as a load.

How to determine and measure an exercise intensity? What is that? It can be said that it is the number of heartbeats during the exercise.

We do it as in the case of strength training. To start the measures, determine the maximum heart rate of the athlete (HR max.).

The simplest formula to calculate: 220 minus the age of the sportsman. But this is not an ideal way.

For the more accurate measure, use the formulas designed by runner and triathlete – Sally Edwards.

  • For women: HR max = 210 – (0.5 x age)- (0.022 x body weight in kg)
  • For men: HR max = (210 – (0.5 x age)- (0.022 x weight in kg) + 4

However, the best way to determine HR max is the physical exercise test performed under the guidance of a coach or doctor. This test consists of 5-6 minutes of activity aimed at increasing the intensity to the heart rate to the maximum level. During the test, the value that pulse has reached is checked.

calculate maximal heart rate to make an endurance training plan

Then the result indicators are used to make an endurance training plan, to determine the intensity of exercises and their number.

As usual in an endurance training plan the following heart rate ranges are used for a particular type of exercises:

  • 50-60% of HR max is for very light exercise. It is used during long trainings, warm-up and end of training.
  • 60-70% of HR max is typically used during long workouts, warm-up, and end of workouts.
  • 70-80% of HR max is used for exercises of medium difficulty. Often used in training lasting 10-40 minutes and for the formation of aerobic endurance.
  • 80-90% HR max is a high intensity load. Used for exercises performed up to 10 minutes, forms anaerobic endurance.
  • 90-100% HR max. The duration of such exercises is usually limited to a maximum of 5 minutes, during their performance at this heart rate is formed anaerobic endurance.

Number of training days a week

Endurance training can be carried out every day, except intensive interval training, which is carried out no more than 2-3 times a week.

how to make an endurance training plan

Tips for novice athletes

When making an endurance training plan on their own, without the help of a coach, you should remember a few points:

  • After a long break, you should start with an easier workout and give yourself a week or two to get back on track.
  • When choosing exercises, be sure that you know how to perform them correctly. Improper exercise performing do not bring results, and also can cause harm to health.
  • Every 4-6 weeks you need to change the exercises or the number of repetitions. Performing the same exercises over time loses its effectiveness. To get results and achieve set goal, it is necessary to periodically plunge the body into unusual conditions, so to speak, “cheer up” the body accustomed to the load.
  • Rest days are an important part of an endurance training plan. This is by no means wasted time. Read about it here and here.
  • Always listen to your body and respond to the signals it sends. Acute or constant pain is a reason to go to the doctor.
  • When making an endurance training plan, be sure to allocate enough time to warm up. Neglecting a warm up can cause serious injuries that only distance you from the goal. An on the contrary a warm-uped body can do much more, and training will be easier and more effective.

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