Endurance & Cardio
Long Range Endurance.
A twelve-week aerobic build for long efforts on foot, with strength work that protects the miles.
- Duration
- 12 weeks
- Schedule
- 4 days / week
- Session
- ~60 min
- Level
- Intermediate
- Category
- Endurance & Cardio
The program
Long Range Endurance periodizes running and hiking volume alongside two compact strength sessions. The long day grows steadily, and every week states its purpose before you lace up.
Who this is for
Runners, ruckers, and mountain athletes building toward sustained long efforts.
Designed to develop
- 01Grow the weekly long effort with controlled progression
- 02Hold strength while aerobic volume climbs
- 03Learn pacing by recording time, distance, and effort
The training week
- Day 1 — Tempo effort
- Day 2 — Strength support
- Day 3 — Easy volume
- Day 4 — Long effort
The week repeats with planned progression across all 12 weeks. Rest days are part of the program, not a failure of it.
Equipment
Required
Running or hiking route access
Optional
Dumbbells or kettlebells
Heart-rate monitor
Every prescription includes scaling options and substitutions, so missing a tool changes the movement—not the purpose of the session. See how adaptation works.
Built by
Josh Storms
Master Strength & Conditioning Coach
Coach introduction video arrives with the app release
WorkBuilt is not medical advice. If you have health concerns, consult a qualified professional before starting a new training program.
Train this program / First release is limited
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