Basic endurance training is for improving aerobic capacity and impact tolerance. Such runs occur at 60-75% maximal heart rate, depending on the runner's experience and level. At least one long basic endurance run should be included in your weekly schedule. They can also be shorter in duration. Such recovery runs last typically 30-45 minutes. Training should increase gradually throughout the basic endurance period (base 1 and base 2). At the transitional phase, general endurance training is reduced and once your main goal is in sight, reduce training even further. During taper time, basic endurance sessions are typically for recovery only.

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