"One Officer One Sport" Series 11
Endurance training for distance running

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Having built up one's endurance level, and to enhance one's performance in distance running, it will be necessary to undergo "Event Specific Endurance Training". The training is based on an interval-training model geared towards a specific target finishing time or speed. Using training for a 10-K race in the target finishing time of 40 minutes as an example, one should divide the 10-K distance into 10 sections of 1-K each and aim at finishing each session in 4 minutes, with two minutes interval between each session. Having further enhanced one endurance level, one may increase the intensity of training by running continuously for 6 K to 7 K, rest for 3 minutes, and then complete the remaining distance at the target speed. Another option of 10-K training is to complete 6 K in 24 minutes, rest for 3 minutes, complete 3 K in 12 minutes, rest for 3 minutes, and then complete the remaining 1-K with one's remaining strength.

Full marathon or half marathon will be a challenging task for amateur runners. To train up oneself for full marathon or half marathon, one should build up his or her endurance level by adopting the "Event Specific Endurance Training", but need only to complete 70 per cent of the target distance for each practice. "Event Specific Endurance Training" is a high loading and demanding process. To avoid sports injury, one must be consistent and progressive in practising.

Mr Fung Wang-tak