Running some technical trails for my one hour endurance run workout. I love endurance runs. To me endurance runs mean having fun and hitting lines but not pushing to hard for too long. I keep it mellow but have a really good time smoothly moving through gears, hitting lines, and feeling free. Here are some great benefits to endurance effort runs (RPE 5-6): 1. Strengthen your heart While running you work your heart muscle so your heart gets stronger. This is about as straight forward as it gets.