Whats are some good things to do to build up endurance/stamina?

I'm in pretty good shape, but my endurance isn't that great. I already run for a bit every day and am trying to build up to run a 5/10k. I just wanted to her some suggestions for building up a very high endurance/stamina.

Whats are some good things to do to build up endurance/stamina?
Cross-training has always worked for me. On the days that you are not running (or days that are "easier" workouts), try a different activity like swimming or kickboxing.


Doing these exercises engages your body in a different manner than your running. Once your body becomes more accustomed to other activities, it will make running long distances seem quite easy.
Reply:Yep, do a long steady run once a week. Start by making it 10% longer than your normal run. You don't want to build up too fast or you could get injured or overtrained. If you take days off from running the day after a long run is a good time to take off. After a while you might want to increase your distance on your regular runs too. That depends on how much time you have to dedicate to running too. But the one long run a week is important. to build up endurance.





Good luck





http://www.enduranceninja.com
Reply:A long run. Start from your longest time right now and then increase that time by 10% each week. Don't worry about speed cos that will come from other workouts, but for endurance definitely a long slow run and keep your heart rate low.
Reply:Discover How You Can Increase Your Endurance


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Reply:A long run a week is a good thing to do. Also, after hard workouts, as hard as they might be, make sure the next day you do a really easy run. I had a coach that told me that the easy workouts are just as important as the hard workouts. The easy workouts will help you recover from the harder ones and will help loosen your muscles. A workout schedule I've used in the past went something like this:


Monday and wednesday: hard workouts


tuesday, thursday, friday: easy workouts with friday being a little less easy


Saturday: a long run.





Hope something from this helped.
Reply:It is a matter of conditioning your cardiovascular system.





The amount of distance and the pace you run determines your stamina.


It is how far and how fast you can run.





As you run you develop more blood veins, more blood and a more efficient blood flow.


If you are trying to race a 10K you have to put in the miles, and run a tempo once or twice a week.


It is also good to run some races because you will run harder in a race than by yourself.


Eat healthy, drink plenty of water.
Reply:Long slow distance (LSD) was a popular phrase in the '70's, but still holds true today. You need to develop a base of long distance 3-7 miles x 4 times a week. In about three to four weeks you'll notice that your lung capacity and recovery will improve. You'll be able to run longer and at a faster pace. After this you'll need to do progression or pyramid of track work (repeat 400m, 800m, 1200m, 800m, 400m or 400m x 10 = 2 1/2 miles of stamina work). You can also do slow jog, fast, and intermediate pacing while road or trail running. This will help to sharpen and increase your overall speed and conditioning. Hope this helps.