As a runner, both endurance and speed are elements that will play a role in your training at some point. Whether you’re eyeing an upcoming distance race or looking to crush an impressive speed PR, you’ll want to shift the structure of each of your training runs to support the goals that you’ve set. A great place to start? Peloton’s brand new Endurance and Progression classes on the Tread and the app. To fill you in on how your running endurance can benefit from each of these classes, Peloton Tread instructors Becs Gentry and Rebecca Kennedy walk you through how you can integrate them within your fitness routine.
Endurance
If you’re working on increasing your distance, lacing up for an Endurance class is the best place to start. “These 30-60 minute classes are an entry point to longer runs, a way to log miles without significant changes in pace or grade,” says Rebecca. An endurance run (a long distance run at a sustainable steady pace) will help you build a stronger cardiovascular endurance system to help you sustain longer distances. “Endurance runs should be the meat and potatoes of your training,” says Rebecca. “These are runs you can do for longer periods of time and often, for everyone, at all times in and out of race season.” Whether you’re a seasoned runner or totally new to your training, there will be a level that welcomes your experience. “We coach these runs by encouraging Members to find their pace by feeling and how hard they are working,” says Rebecca. “And you don't have to know your paces to join these classes successfully—they can actually help you find what your paces are within the class.”
Progression
Progression runs will be the class to take for improving your pace. As the name suggests, these types of classes will challenge you as each mile of the run will progress in speed. “For example a runner may start a 6 mile run at an 8 minute per mile pace and progress their pace every mile to finish at 7:30 minutes per mile,” says Becs. To really reap the benefits of this type of training, Becs suggests integrating this type of speed work into your routine 2-3 times per week. “Due to progression runs falling into both the speed work and long run category, the fact that you are continually working on getting faster as you pass over distance and time is going to assist your cardiovascular power to grow and also build your personal confidence in your ability as a runner,” says Becs. While this type of training sounds (and is!) challenging, don’t allow that to scare you. These classes will range from 30-60 minutes and for those just starting out, Becs suggests opting in for the shorter class time. “For beginners on the Tread, aim to run a second or two off your minute per mile pace while you’re just starting out.”
With both of these classes now available on the Peloton Tread or app, you’ve got even more tools to help you take your running game farther or faster than where it was before. “A sturdy house is built on a strong foundation,” says Rebecca, “Endurance runs are your foundation, Progression runs provide the framework that keeps the house strong under pressure.”
Lace up for these two new class types! Look out for these classes taught by Becs Gentry, Matt Wilpers, and Selena Samuela on the schedule.