I'm Starting this 6 week Endurance Workout! I'll post it for the Interested.

The Big Easy

This is a very versatile workout that can be used for many purposes, including improving your endurance, building a base of fitness, burning calories and recovering from a hard workout or race. You should perform this workout at a pace that is moderately easy. Run at a pace that is “conversational”. You should be able to speak and carry on a conversation, but you should not be able to sing. If you cannot speak clearly, you are running too fast. If you can sing, you are running too slowly. In most cases, heart rate levels should be around 75% of maximum for this workout. Heart rate levels will fluctuate during all training runs. It is especially common for heart rates to rise during the later stages of a training run. This workout will probably follow that pattern, so do not be surprised to see your heart rate rise to 80% or even a bit higher. This workout is simple to perform. Warm up for 10 minutes and then begin running at your moderately easy running pace.

The Strength Circuit

This workout combines the benefits of an easy run with some general strength training exercises that will begin to build a base of strength that you can improve and develop. This workout is considered an endurance workout because of the low intensity of the running portions, but it is not an easy workout. You will move between the running portions and the strength portions with no rest.
After a warm up, exercise for 35 minutes alternating between easy running and a strength training exercise, using the following routine or a similar routine:

• Run easy for 5 minutes
• Push ups for 30 seconds
• Run easy for 5 minutes
• One leg squats for 30 seconds
• Run easy for 5 minutes
• Triceps press ups for 30 seconds
• Run easy for 5 minutes
• Abdominal crunches for 30 seconds
• Run easy for 5 minutes
• Bench step ups for 30 seconds
• Run easy for 5 minutes
• Biceps curls for 30 seconds
• Cool down for 5 minutes

Descriptions of the strength training exercises are listed below:

• Push ups - Begin face down on the floor, supporting yourself with your hands approximately shoulder width apart and your arms extended. Your feet can be together or up to 12 inches apart. Keep your body in a straight and neutral position. Do not arch your back. Contract your abdominal muscles to stabilize your spine. Slowly lower your upper body until your chest touches or nearly touches the floor. Slowly return to the starting position. If you are unable to perform this type of push up, do bent knee pushups, which are the same as the regular pushup, except you are supporting your lower body on your knees instead of your feet.
• One Leg Squats - Stand in an upright position. Contract your abdominal muscles to stabilize your trunk and spine. Place one foot (rear foot) behind you on a bench or step that is 6 to 18 inches high. Your other foot (forward foot) should be flat on the floor and directly under your center of gravity. Bend your forward knee until it is at approximately a 90-degree angle. Do not allow your knee to extend in front of your foot. Slowly straighten your forward leg and return to the starting position. Repeat this exercise switching leg positions.
• Triceps press ups - Sit with your back to a bench or step of approximately 18 inches. Place your hands flat on the bench behind you with your elbows pointing directly behind you. Slowly press yourself up until your arms are fully extended. Slowly return to the starting position.
• Abdominal crunches - Lie face up on a mat. Bend your knees and bring your heels close to your hips. Cross your hands over your chest and tuck your chin into your chest. Slowly curl your upper body towards your knees until your shoulder blades leave the floor. This should be a rolling, curling motion. Concentrate on strongly contracting your abdominal muscles. Hold this position for a moment and slowly return to the starting position.
• Bench step ups - Stand in an upright position. Contract your abdominal muscles to stabilize your trunk and spine. Stand directly in front of a bench that is 18 to 24 inches high. Place one foot (lead foot) flat on the bench. With most of your weight on the heel of your lead foot, forcefully push off with your lead foot and assume a standing position with both feet on the bench. Switch leg position and repeat.
• Biceps curls - Stand upright holding a light weight in each hand with your palms facing forward, away from your body. Contract your abdominal muscles to stabilize your trunk and spine. Keep your upper arms against your ribs and perpendicular to the floor. Slowly raise the weight by flexing your arms at your elbows. Keep your upper arms stationary. Raise the weight to the limit of your active and natural motion. Slowly return to the starting position.

6 Week Endurance Building Program

This 6 week endurance building program will increase your fitness and endurance to a level at which you can run for 1 hour without stopping as well as building your strength and burning fat. This program uses the two workouts outlined in this article in addition to rest days.

Week 1

• Monday – The Big Easy - 15 minutes
• Tuesday – The Strength Circuit
• Wednesday – The Big Easy - 20 minutes
• Thursday – The Big Easy - 25 minutes
• Friday – Rest. Let your body recover. Rest is an important part of any training program. It allows your muscles to recover and strengthen
• Saturday – The Strength Circuit
• Sunday – The Big Easy - 30 minutes
  

Week 2

• Monday – Rest
• Tuesday – The Strength Circuit
• Wednesday – The Big Easy – 30 minutes
• Thursday – The Big Easy – 35 minutes
• Friday – Rest
• Saturday – The Strength Circuit
• Sunday – The Big Easy – 40 minutes

Week 3

• Monday – Rest
• Tuesday – The Strength Circuit
• Wednesday – The Big Easy - 40 minutes
• Thursday – The Big Easy 40 - minutes
• Friday – Rest.
• Saturday – The Strength Circuit
• Sunday – The Big Easy – 45 minutes

Week 4

• Monday – Rest
• Tuesday – The Strength Circuit
• Wednesday – The Big Easy - 40 minutes
• Thursday – The Big Easy - 45 minutes
• Friday – Rest
• Saturday – The Strength Circuit
• Sunday – The Big Easy – 50 minutes

Week 5

• Monday – Rest
• Tuesday – The Strength Circuit
• Wednesday – The Big Easy – 40 minutes
• Thursday – The Big Easy – 45 minutes
• Friday – Rest
• Saturday – The Strength Circuit
• Sunday – The Big Easy – 55 minutes

Week 6

• Monday – Rest
• Tuesday – The Strength Circuit
• Wednesday – The Big Easy – 40 minutes
• Thursday – The Big Easy – 45 minutes
• Friday – Rest
• Saturday – The Strength Circuit
• Sunday – The Big Easy – 60 minutes