What to build first? (️Speed or endurance?)

Building base is where every strong runner’s journey begins. It’s not about speed or flashy workouts it’s about running easy consistently, developing your aerobic capacity and laying down the foundation for future performance and injury resistance. Running slow and steady might not sound exciting, but it’s the secret sauce behind long-term running success. This low-intensity approach allows your muscles, joints, tendons and bones to gradually adapt to regular running without getting overloaded. Whether you’re planning for a marathon, ultra marathon or just want to become a more resilient runner, building your base is the first essential step.

What to build first? (️Speed or endurance?)

For beginners, it’s important to focus on building endurance first. A solid running foundation in the early stages will benefit you more than immediately adding speedwork and will even reduce the risk of injury.

Speed can be added later in your training progression. Building endurance for the initial three to five weeks builds confidence and can help the body adapt to time and distance.

Only Elite runners or potential Elite runners will first develop speed then build endurance. They then alternate between speed and endurance work throughout their careers.

Bethuel Lephallo