I wanted to hear what you all have to say about my leg endurance routine. It's brutally simple and I found it to be intensely difficult but just barely doable. I do this no more than once a week. Ok, enough talk! Here it is written in a step-by-step fashion:


1. Run 3.14 miles at a 7min/mile pace
2. Allow ~5-7 minutes for the transition to next exercise (note that this is not 100% rest because I swiftly walk around, cool down, and set things up for the next step)
3. Perform the following sequence 3 times:
     a. 20 lunges with 15# dumbbells in each hand stepping forward with the RIGHT leg.
     b. 20 lunges with 15# dumbbells in each hand stepping forward with the LEFT leg.
     c. Rest for 90 seconds
4. Allow ~5 minutes for the transition to the next exercise.
5. Wall sit for 20 minutes.


That's it, thank goodness!  
What does everyone think? My first reaction after writing this is that I spend too much time resting. I think I may have to slim this down a bit since it is a bit time-consuming.  

bear in mind that even the longest running athletes do some strength training as well. that's very important too.

Hmmmmm. I will definitely consider alternating legs. I'm not sure if the extra walking is practical though...I would have to go outside again then return indoors just to do another set!


Oh yes that's very true. Once my knee is back at 100% (getting closer every day) I'll work in a high weight & low rep routine of squats and lunges.

Thanks for your feedback, guys!

Wall sit for 20 minutes? Are you sure about that? I know of no one who can wall sit for more than 5 minutes. It definitely does no good for your leg-muscle as it is contracted for a long time & so doesn't get oxygen.

I do 10 minute wall-sits at the dojo on a fairly regular basis. And isometric exercises are also good for building strength!