How do you craft the perfect training plan? Tune in and learn how to build endurance the right way in this must-listen episode of The RunRX Podcast. Timestamps of big takeaways Components of a Good Training Plan [01:31] Coach Valerie outlines the components of a good training plan, including three days of running, a long run, interval training, strength training, self-care, injury prevention, and a recovery day. Training Plan Duration [02:27] Coach Caroline asks about the appropriate duration of a training plan based on the runner's goals. [02:46] Coach Valerie explains that the duration depends on the runner's starting point and provides examples for 5K, 10K, half marathon, and marathon plans. Building Endurance [04:21] Coach Caroline asks about the variance in the time ranges provided in the training plans. [05:28] Coach Valerie explains that the focus should be on practicing the correct movement rather than the duration, and this approach helps build endurance. Run-Walk Intervals [07:57] Mixing up run-walk intervals helps your mind avoid anticipating breaks. [08:50] It's okay to take breaks and not to beat yourself up if you need to walk during a run. Breathing While Running [09:57] Coach Valerie mentions the "up 2 3" method, which incorporates breathing into the running rhythm. [10:42] She shares a meme that emphasizes the importance of practicing running rather than practicing breathing. Up 2 3 Method and Counting Pulls [11:55] Coach Caroline explains how she uses the "up 2 3" method and counts pulls to refocus her mind during challenging runs. Free Training Plan [13:35] Visit the RunRX website or social media channels to access a free training plan. Whether you’re a beginner, returning to running, or recovering from an injury - we can help. Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well! Links to check out -- https://www.runrx.fit/ -- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re -- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/  -- Have questions? Email us at [email protected] -- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX