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In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time.\nI describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end.\nThis episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes.\nAccess the full show notes for this episode at performpodcast.com.\nThank you to our sponsors\nAG1: https://drinkag1.com/perform\xa0\nLMNT: https://drinklmnt.com/perform\xa0\nVitality Blueprint: https://vitalityblueprint.com/perform\xa0\nEight Sleep: https://eightsleep.com/perform\xa0\nMomentous: https://livemomentous.com/perform\nTimestamps\n00:00:00 Protocols to Improve VO2 Max\n00:03:08 Sponsors: LMNT & Vitality Blueprint\n00:06:28 Improve VO2 Max, First Principles\n00:10:43 Training Program Framework for Improving VO2 Max\n00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program\n00:25:34 Sponsors: Eight Sleep & Momentous\n00:28:38 Metamorphosis Program: Easy Days\n00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4\n00:42:25 Week 5; Easy & Moderate Days; Repeats\n00:47:25 Higher-Intensity Days, Power Intervals\n00:53:57 Week 8, Assess VO2 Max, Cooper\u2019s 12-Minute Test\n00:55:16 Sponsor: AG1\n00:56:47 Tool: First Marathon Training Program, Faster in 50\n01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases\n01:04:36 Phase 1, Day 1\xa0\n01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators\n01:15:21 Phase 2 & Increasing Endurance Training; Peak Week\n01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media\nDisclaimer and Disclosures