The video provides three workouts to enhance endurance by improving the body's ability to clear lactic acid through T paced running. T pace is described as comfortably hard, at 83-88% of maximum heart rate. The first workout involves a steady 20-minute run on a track. The second workout breaks the T pace run into intervals with recovery periods. The third workout offers two variations: a 200-400 meter track session or a one-by-one-by-two minute session. Consistent practice of these workouts will build endurance.

What is one of the main benefits of T-paced running?

• Clears lactic acid

• Improves flexibility

• Increases speed

• Enhances balance

What percentage of your maximum heart rate should T-paced running be?

• 90-95%

• 70-75%

• 83-88%

• 60-65%

How is T-paced running different from interval speed workouts?

• It is faster

• It is a steady pace

• It is done on a treadmill

• It involves more rest

What is the duration of the steady run in Workout 1?

• 10 minutes

• 15 minutes

• 20 minutes

• 30 minutes

In Workout 1, what should you do after the 20-minute run?

• Increase pace

• Start over

• Do a cooldown

• Run faster

How long is each T-paced interval in Workout 2?

• 3 minutes

• 5 minutes

• 7 minutes

• 10 minutes

What is the recovery time between intervals in Workout 2?

• 3 minutes

• 1 minute

• 4 minutes

• 2 minutes

In the 2:00 to 4:00 method of Workout 3, what follows a 200-meter T-paced run?

• 400-meter T-paced run

• 5-minute rest

• 200-meter recovery

• 100-meter sprint

What is the sequence in the one by one by two method of Workout 3?

• Two minutes hard, two minutes easy, one minute hard, one minute easy

• One minute hard, one minute easy, two minutes hard, two minutes easy

• Two minutes hard, one minute easy

• One minute hard, two minutes easy

What is the main goal of these endurance workouts?

• To improve flexibility

• To enhance balance

• To increase endurance

• To build speed