Part of training for any endurance event is actually building endurance. So we have added some mid-week running workouts to enhance endurance. This should help the ultimate frisbee player perform at a high level on Sunday afternoon. These are mainly running distances of 3 miles or longer and sometimes include long intervals.
A couple of the mid-week running workouts we have done are below.
3 mile run at a quick pace (effort level of 7; for my husband that meant about a 7:30 min/mi pace)
3 mile run at a moderately quick pace (effort level of 7; for my husband that meant about a 7:30 pace)
3 ~ 200 m sprints at 85-90% sprinting speed
2 sets of 10 burpees
3 x 1 mile repeats at a fast pace (effort level of 8; for my husband that meant about a 6:30 pace), 1 min rest between repeats
** A note on pace: I often tell people to gauge their pace based on their perceived effort, but this does take some practice. For all mid-week running workouts your perceived effort level should never exceed an 8 on a scale from 0 to 10. Also, these effort levels are for running, not sprinting.