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Patience in Endurance Training
Why You Can't Rush Endurance
In a world craving instant results, endurance training reminds us that true progress takes time. Patience in endurance training is key to avoiding burnout, injury, and stagnation. Building endurance is a gradual journey, requiring consistency and a mindset valuing long-term progress over quick fixes.
Why You Can't Rush Endurance
Endurance is about teaching your body to sustain activity over long periods. Muscles, joints, and your cardiovascular system need to adapt slowly to increasing demands. Rushing this process often results in overtraining or injury. Instead, endurance must be developed gradually, allowing time for your body to strengthen and recover.
Laying the Foundation
Many athletes start with big goals in mind—like marathons or ultras—without realizing the importance of a strong foundation. Building an aerobic base is essential. This means running or cycling at lower intensities for extended periods before introducing speed or intensity.
Skipping this step undermines long-term progress, as your body won't have the efficiency needed for later, harder efforts.
Consistency Over Intensity
One of the biggest misconceptions in endurance training is the need for intensity. While speedwork has its place, consistency is more important. Moderate, repetitive efforts over time are the key to building endurance. Rushed, intense sessions only risk overexertion and injury. The caveat to that is that most people without consistency opt for intensity to make up for missed sessions and then stack intense on intense which is a recipe for failure in the long run!!
The Long-Term View
Endurance isn't built in weeks or months; it's the result of sustained effort over years... Decades even! Embrace the gradual journey and trust that every kilometre, every minute, adds to your strength and resilience. Patience is your best ally in the pursuit of long-lasting endurance.
By slowing down, focusing on the process, and trusting in your training, you'll build a stronger, more resilient YOU that's ready to tackle any challenge.
If you need any help with this, please feel free to reach out to me at rj@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
In a world craving instant results, endurance training reminds us that true progress takes time. Patience in endurance training is key to avoiding burnout, injury, and stagnation. Building endurance is a gradual journey, requiring consistency and a mindset valuing long-term progress over quick fixes.
Why You Can't Rush Endurance
Endurance is about teaching your body to sustain activity over long periods. Muscles, joints, and your cardiovascular system need to adapt slowly to increasing demands. Rushing this process often results in overtraining or injury. Instead, endurance must be developed gradually, allowing time for your body to strengthen and recover.
Laying the Foundation
Many athletes start with big goals in mind—like marathons or ultras—without realizing the importance of a strong foundation. Building an aerobic base is essential. This means running or cycling at lower intensities for extended periods before introducing speed or intensity.
Skipping this step undermines long-term progress, as your body won't have the efficiency needed for later, harder efforts.
Consistency Over Intensity
One of the biggest misconceptions in endurance training is the need for intensity. While speedwork has its place, consistency is more important. Moderate, repetitive efforts over time are the key to building endurance. Rushed, intense sessions only risk overexertion and injury. The caveat to that is that most people without consistency opt for intensity to make up for missed sessions and then stack intense on intense which is a recipe for failure in the long run!!
The Long-Term View
Endurance isn't built in weeks or months; it's the result of sustained effort over years... Decades even! Embrace the gradual journey and trust that every kilometre, every minute, adds to your strength and resilience. Patience is your best ally in the pursuit of long-lasting endurance.
By slowing down, focusing on the process, and trusting in your training, you'll build a stronger, more resilient YOU that's ready to tackle any challenge.
If you need any help with this, please feel free to reach out to me at rj@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
In a world craving instant results, endurance training reminds us that true progress takes time. Patience in endurance training is key to avoiding burnout, injury, and stagnation. Building endurance is a gradual journey, requiring consistency and a mindset valuing long-term progress over quick fixes.
Why You Can't Rush Endurance
Endurance is about teaching your body to sustain activity over long periods. Muscles, joints, and your cardiovascular system need to adapt slowly to increasing demands. Rushing this process often results in overtraining or injury. Instead, endurance must be developed gradually, allowing time for your body to strengthen and recover.
Laying the Foundation
Many athletes start with big goals in mind—like marathons or ultras—without realizing the importance of a strong foundation. Building an aerobic base is essential. This means running or cycling at lower intensities for extended periods before introducing speed or intensity.
Skipping this step undermines long-term progress, as your body won't have the efficiency needed for later, harder efforts.
Consistency Over Intensity
One of the biggest misconceptions in endurance training is the need for intensity. While speedwork has its place, consistency is more important. Moderate, repetitive efforts over time are the key to building endurance. Rushed, intense sessions only risk overexertion and injury. The caveat to that is that most people without consistency opt for intensity to make up for missed sessions and then stack intense on intense which is a recipe for failure in the long run!!
The Long-Term View
Endurance isn't built in weeks or months; it's the result of sustained effort over years... Decades even! Embrace the gradual journey and trust that every kilometre, every minute, adds to your strength and resilience. Patience is your best ally in the pursuit of long-lasting endurance.
By slowing down, focusing on the process, and trusting in your training, you'll build a stronger, more resilient YOU that's ready to tackle any challenge.
If you need any help with this, please feel free to reach out to me at rj@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
In a world craving instant results, endurance training reminds us that true progress takes time. Patience in endurance training is key to avoiding burnout, injury, and stagnation. Building endurance is a gradual journey, requiring consistency and a mindset valuing long-term progress over quick fixes.
Why You Can't Rush Endurance
Endurance is about teaching your body to sustain activity over long periods. Muscles, joints, and your cardiovascular system need to adapt slowly to increasing demands. Rushing this process often results in overtraining or injury. Instead, endurance must be developed gradually, allowing time for your body to strengthen and recover.
Laying the Foundation
Many athletes start with big goals in mind—like marathons or ultras—without realizing the importance of a strong foundation. Building an aerobic base is essential. This means running or cycling at lower intensities for extended periods before introducing speed or intensity.
Skipping this step undermines long-term progress, as your body won't have the efficiency needed for later, harder efforts.
Consistency Over Intensity
One of the biggest misconceptions in endurance training is the need for intensity. While speedwork has its place, consistency is more important. Moderate, repetitive efforts over time are the key to building endurance. Rushed, intense sessions only risk overexertion and injury. The caveat to that is that most people without consistency opt for intensity to make up for missed sessions and then stack intense on intense which is a recipe for failure in the long run!!
The Long-Term View
Endurance isn't built in weeks or months; it's the result of sustained effort over years... Decades even! Embrace the gradual journey and trust that every kilometre, every minute, adds to your strength and resilience. Patience is your best ally in the pursuit of long-lasting endurance.
By slowing down, focusing on the process, and trusting in your training, you'll build a stronger, more resilient YOU that's ready to tackle any challenge.
If you need any help with this, please feel free to reach out to me at rj@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
In a world craving instant results, endurance training reminds us that true progress takes time. Patience in endurance training is key to avoiding burnout, injury, and stagnation. Building endurance is a gradual journey, requiring consistency and a mindset valuing long-term progress over quick fixes.
Why You Can't Rush Endurance
Endurance is about teaching your body to sustain activity over long periods. Muscles, joints, and your cardiovascular system need to adapt slowly to increasing demands. Rushing this process often results in overtraining or injury. Instead, endurance must be developed gradually, allowing time for your body to strengthen and recover.
Laying the Foundation
Many athletes start with big goals in mind—like marathons or ultras—without realizing the importance of a strong foundation. Building an aerobic base is essential. This means running or cycling at lower intensities for extended periods before introducing speed or intensity.
Skipping this step undermines long-term progress, as your body won't have the efficiency needed for later, harder efforts.
Consistency Over Intensity
One of the biggest misconceptions in endurance training is the need for intensity. While speedwork has its place, consistency is more important. Moderate, repetitive efforts over time are the key to building endurance. Rushed, intense sessions only risk overexertion and injury. The caveat to that is that most people without consistency opt for intensity to make up for missed sessions and then stack intense on intense which is a recipe for failure in the long run!!
The Long-Term View
Endurance isn't built in weeks or months; it's the result of sustained effort over years... Decades even! Embrace the gradual journey and trust that every kilometre, every minute, adds to your strength and resilience. Patience is your best ally in the pursuit of long-lasting endurance.
By slowing down, focusing on the process, and trusting in your training, you'll build a stronger, more resilient YOU that's ready to tackle any challenge.
If you need any help with this, please feel free to reach out to me at rj@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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