<p>In this episode, I cover my personal journey of building endurance since 2018 and offer insights into running longer and faster. We'll discuss the adaptations and efficiencies gained through consistent practice. Covering topics such as the importance of aerobic base building, lactate threshold training, and critical velocity work.</p> <p><br></p> <p>I also share my experiences with physical challenges, training methodologies, heart rate and VO2 max training, and training structure. The aim is to provide practical advice for anyone looking to improve their endurance and running performance.</p> <p><br></p> <p>Chapters</p> <p>00:00 Introduction to Building Endurance</p> <p>01:28 Early Running Experiences and Challenges</p> <p>04:29 The Journey from High School to Military Running</p> <p>04:58 Discovering the Marathon and Running Strategies</p> <p>10:33 Setting and Achieving Running Goals</p> <p>17:00 The Marathon: A Test of Endurance and Efficiency</p> <p>30:31 Understanding Lactate and Body Efficiency</p> <p>31:23 Understanding Glucose Utilization During Exercise</p> <p>32:59 The Impact of High-Intensity Training on Lactate Levels</p> <p>33:55 Personal Experience with Lactate Threshold Testing</p> <p>38:18 Adaptations from Endurance Training</p> <p>41:02 The Importance of Aerobic Conditioning</p> <p>44:25 Structuring Your Marathon Build</p> <p>52:02 Training Methods and Personal Preferences</p> <p>54:54 The Role of VO2 Max and Heart Rate in Training</p> <p>01:03:44 Balancing Training Volume and Avoiding Injuries</p> <p>01:06:08 Final Thoughts on Endurance Training</p> <p><br></p> <p>Engineered for endurance. Proven by performance.</p> <p>Try G.1.M Sport today</p> <p>https://www.bareperformancenutrition.com/products/g-1-m-sport</p> <p><br></p> <p>Follow:</p> <p>IG: instagram.com/nickbarefitness/</p> <p>YT: youtube.com/@nickbarefitness</p>