От @dmin 0

Again we come to one of the oldest sayings – quality over quantity.
We can apply it here in building real endurance. It’s not just for the distance you go. Sure, it’s important, but there needs to be good synergy with speed, incline and core work to get the maximum efficiency and stay healthy.

“You’ll wear out if you’re doing distance running alone. Sprinting causes you to fatigue faster,
so if you pair that with short recovery periods, you can build endurance without the distance.”
– David Siik

And the benefits of Siik’s endurance-building routine extend beyond pure road-racing goals. Take incline training: “It’s a fantastic tool for strengthening the glutes, the quads, and larger muscle groups of the body. Sprint work is a subtly powerful core-strengthening tool. “As you go your fastest speed, you have to engage your core to stabilize your body,” he says. “That’s the greatest benefit of sprinting, to be honest—it works your abs and your butt.”