[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-405399-105":3,"detail-sidebar-cat-0-en-105":85,"doc-detail-405399-en":134},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":78,"head_meta":80,"extra_data":82,"updated_unix":84},105,"en","ten-laps-80km-training-plan-ten-week-runna-training-plan-for-endure24","TEN LAPS (80KM) - Training Plan - Ten-week Runna training plan for Endure24","","Ten Laps (80KM) is a ten-week running training plan designed for participants in Endure24, supporting both pair and solo runners. It targets building endurance for spending upwards of 10 hours on your feet across the weekend through structured weekly mileage and session types. 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It includes easy running, rest days, tempo, intervals, hill repeats, progressive runs, and long runs.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"When does training begin for Endure24 Reading and Endure24 Leeds?",{"text":68,"@type":64},"For Endure24 Reading, the first week starts on Monday 31st March. For Endure24 Leeds, the first week starts on Monday 21st April.",{"name":70,"@type":61,"acceptedAnswer":71},"How are intervals structured in the weekly training schedule?",{"text":72,"@type":64},"Intervals mix fast running with slower jogging or walking recovery. For example, “4×400m” involves warming up, running 400m at a relatively fast pace, recovering for 400m by walking/jogging, then repeating four times total.",{"name":74,"@type":61,"acceptedAnswer":75},"What changes in the plan during the race-day taper?",{"text":76,"@type":64},"In Block 3, the schedule focuses on tapering by reducing and refining sessions. It includes easier running and tempo segments while moving toward the Endure24 race weekend on the final week.","https://schema.org",{"og:url":32,"og:type":79,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":81,"canonical":32},"index,follow",{"doc_id":83,"site_id":7},405399,1791375751,{"code":4,"msg":86,"data":87},"success",[88,92,96,99,104,108,113,118,123,126,130],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":97,"slug":98},70,"exam",{"id":100,"doc_module":4,"doc_module_name":25,"category_name":101,"show_sort_weight":102,"slug":103},5,"Comic",60,"comic",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":105,"show_sort_weight":106,"slug":107},"Technology",50,"technology",{"id":109,"doc_module":4,"doc_module_name":25,"category_name":110,"show_sort_weight":111,"slug":112},7,"Healthcare",40,"healthcare",{"id":114,"doc_module":4,"doc_module_name":25,"category_name":115,"show_sort_weight":116,"slug":117},8,"Research & Report",30,"research-report",{"id":119,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":121,"slug":122},9,"Religion & Spirituality",20,"religion-spirituality",{"id":121,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":121,"slug":125},"World Cup","world-cup",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":127,"slug":129},10,"Lifestyle","lifestyle",{"id":131,"doc_module":4,"doc_module_name":25,"category_name":132,"show_sort_weight":100,"slug":133},19,"General","general",{"code":4,"msg":86,"data":135},{"doc_id":83,"user_id":136,"nickname":42,"user_avatar":137,"doc_module":4,"category_id":33,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":138,"file_id":139,"file_url":140,"file_type":141,"file_size":142,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":143,"language":144,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":145,"faqs":146,"seo_title":147,"seo_description":12,"update_tm":148,"read_time":149,"preview_page_count":4},137451208677,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","TRAINING PLAN  \nTEN LAPS (80KM)  \nPARTNERED WITH  \nWelcome aboard!  \nPulling off 10 laps at Endure24 is no small feat.  \nAbout this Plan  \nWhether you’re running as a pair or solo, this ten-week Runna training plan is designed to help you prepare for spending upwards of 10 hours on your feet across the weekend.  \nBest of luck!  \nWhen do I start training?  \n• If you are taking part in Endure24 Reading, your first week begins on Monday 31st March.  \n• If you are taking part in Endure24 Leeds, your first week begins on Monday 21st April.  \n2  \nKey to training sessions  \n\n| INTENSITY |  | \u003Cbr>INTENSITY: LOW INTENSITY: MODERATE INTENSITY: HIGH |\n| --- | --- | --- |\n| EASY |  | Easy running is as it sounds! A comfortable, relaxed pace where you’re not pushing yourself too hard. It’s often described as “conversational” because you should be able to speak in full sentences without gasping for air. Easy running is essential to build endurance and fitness – don’t skimp on it! |\n| REST |  | Rest is an essential part of training which lets your muscles repair and strengthen. Gentle exercise like a walk, stretching, or easy bike ride is fine, but try to avoid over-exerting yourself on rest days. |\n| down g! | TEMPO | A tempo run is a workout where you run at a ‘comfortably hard pace’ – somewhere between your 10k race pace and half marathon, or the kind of pace you could maintain for around one hour. |\n| up and cool\u003Cbr>hard runnin | INTERVALS | In this workout, you mix fast running with slow jogging or walking. For example, if your session is described as “4×400m”, you should warm up, run 400m at a relatively fast pace, then walk/jog 400m to recover. Repeat this four times in total, then cool down. |\n| AYS warm\u003Cbr>efore any | HILL REPEATS | A hill repeat session is just like a standard interval session, except that the ‘hard’ running is done uphill. This will build strength and explosive power and help you on those hills during the race. At the end of each interval, jog or walk back downhill to recover before the next one. |\n| ALWb | PROGRESSIVE | During a progressive run, aim to gradually increase your pace throughout the run. Start at a slow and easy pace, and then incrementally speed up to a moderate or fast pace towards the end. The idea is to begin comfortably and finish fast, but not so fast that you can’t maintain good form . |\n| LONG RUN |  | Your weekly long run is a key session when it comes to building endurance. Try to get out onto trails if you can and run atan easy pace – don’t be afraid to walk up hills! Long runs are a great time to practice using the kit and nutrition you plan on using during the race itself. |\n\n3   \nKEY – TRAINING SESSIONS  \nBLOCK 1  \nLAYING THE FOUNDATIONS  \nTraining Schedule  \n\n| WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | TOTAL KM |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- |\n| 1 | 7KM | Rest | 10KM | Rest | 10KM | 16KM | Rest | 45KM |\n|  | Easy |  | Tempo 5KM |  | Easy | Long run |  |  |\n| 2 | 9KM\u003Cbr>Easy | Rest | 11KM\u003Cbr>Intervals\u003Cbr>3 × 1.5KM | Rest | 10KM\u003Cbr>Easy | 21KM\u003Cbr>Long run | Rest | 51KM |\n| 3 | 9KM | 7KM | 10KM | Rest | 7KM | 25KM | Rest | 57KM |\n|  | Easy | Easy | Hill repeats\u003Cbr>5 × 200M |  | Easy | Long run |  |  |\n| 4 | 9KM\u003Cbr>Easy | Rest | 10KM\u003Cbr>Progressive | Rest | 8KM\u003Cbr>Hill repeats Easy | 21KM\u003Cbr>Long run | Rest | 48KM |\n\nINTENSITY: LOW  INTENSITY: MODERATE   INTENSITY: HIGH   \n5  BLOCK 1 – LAYING THE FOUNDATIONS  \nREFER TO TRAINING SESSIONS KEY ON PAGE 3  \nBLOCK 2  \nSHARPENING YOUR FITNESS  \nTraining Schedule  \n\n| WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | TOTAL KM |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- |\n| 5 | 9KM | 8KM | 11KM | Rest | 10KM | 27KM | Rest | 65KM |\n|  | Easy | Easy | Intervals\u003Cbr>2 × 2.5KM |  | Easy | Long run |  |  |\n| 6 | 8KM | 10KM | 12KM | Rest | 10KM | 30KM | Rest | 70KM |\n|  | Easy | Easy | Intervals\u003Cbr>2 × 1KM |  | Easy | Long run |  |  |\n| 7 | 8KM | 7KM | 10KM | R","cbCaijzU3xvhcioB","https://ap.wps.com/l/cbCaijzU3xvhcioB","pdf",3781181,11,"English","# About this Plan\n## When do I start training?\n## Key to training sessions\n## Key – training sessions\n## Block 1 – Laying the Foundations\n## Block 2 – Sharpening Your Fitness\n## Block 3 – Tapering for Race Day","[{\"question\":\"What are the session intensity levels used in this plan?\",\"answer\":\"The plan uses intensity levels: low, moderate, and high. It includes easy running, rest days, tempo, intervals, hill repeats, progressive runs, and long runs.\"},{\"question\":\"When does training begin for Endure24 Reading and Endure24 Leeds?\",\"answer\":\"For Endure24 Reading, the first week starts on Monday 31st March. For Endure24 Leeds, the first week starts on Monday 21st April.\"},{\"question\":\"How are intervals structured in the weekly training schedule?\",\"answer\":\"Intervals mix fast running with slower jogging or walking recovery. For example, “4×400m” involves warming up, running 400m at a relatively fast pace, recovering for 400m by walking/jogging, then repeating four times total.\"},{\"question\":\"What changes in the plan during the race-day taper?\",\"answer\":\"In Block 3, the schedule focuses on tapering by reducing and refining sessions. It includes easier running and tempo segments while moving toward the Endure24 race weekend on the final week.\"}]","TEN LAPS (80KM) - Training Plan - Ten-week Runna training plan for Endure24 | PDF",1790557686,28]