Training For Endurance
It makes sense to train in a way that is relevant to the sport or activity you wish to improve at. Longer distance events like marathons will require more emphasis on aerobic capacity.
This means working towards higher levels of intensity for longer periods of time. If your sport requires ongoing regular bursts of higher speed or intensity, your focus should be more on your rate of recovery (VO2 max) and lactic threshold (the body’s ability to remove lactic acid faster than it is produced).
This involves more interval work with alternating bursts of high intensity followed immediately by equivalent or slightly longer periods of lower intensity. If trying to cover all bases, a combination of these strategies can be useful in addition to a full-body weight-lifting program to promote strength and muscle, as well as utilising the right supplements.