The following post is a question answered by Frank Dolan from the Nike Training Network on the Nike Training Club App.

Question: What are the best workouts to improve endurance?

Answer: When it comes to training to improve endurance it is important to focus on each workout and how they relate to each other. If you are a beginner it is important to just get started by increasing intensity and giving yourself enough recovery and rest. If you are looking for a more detailed plan I would recommend three different types of workouts. A high intensity interval day (you could use some of the high intensity workout plans on the NTC app), a moderate intensity day (use some of the moderate intensity programs on the NTC app), and then a recovery day which would consist of a mobility routine and possibly a 30-60 minute light intensity training session (like a jog, bike, or swim). Implementing these changes in intensity will give you the most bang for your buck and make sure you are recovered enough to go hard on your intensity days.

See NTC App: https://apps.apple.com/us/app/nike-training-club/id301521403