and you’re not alone: those are the fundamental goals of runners at all levels, ages, and speeds, which means—sorry—you might not ever feel like you “made it” as a runner. “you need to do a mix of speed work and slower endurance training to develop both your aerobic and anaerobic energy systems,” says greg grosicki, ph.d., an assistant professor and director of the exercise physiology laboratory at georgia southern university. that goes for your first 5k and 50th marathon, but you’ll notice the biggest changes during your first two to three months of training, grosicki says. take a quick look at the structure of a few training plans (even if you’re not training for a race just yet). common running wisdom says not to increase your total mileage by any more than 10 percent a week, but grosicki says there’s no reason to limit yourself that much if you’re feeling good.
that doesn’t mean you should double your mileage over the course of seven days (that’s a one-way ticket to shin splints)—it just means you should pay attention to how you’re feeling and adjust your mileage accordingly. “besides any obvious aches and pains, feeling like you’re getting sick, irritability, loss of appetite, and poor sleep all signal that you’re overdoing it,” grosicki says. “i’m a big proponent of throwing speed work into long runs to prepare your body to push through the inevitable fatigue you’ll experience in a race,” grosicki says. “do the same workout the following week and try to beat your time.” if you beat your record without a problem, add another half-mile interval or extend the distance. “build an ‘endurance base,’ then slowly add in some simple speed intervals from there.” because really, the best way to boost your speed and endurance as a beginner is to make running fun—not miserable—so you keep at it, one step at a time.
increase your mileage each week. common running wisdom says not to increase your total mileage by any more than 10 do separate speed workouts —but don’t stress over them. the best running workouts to increase speed and endurance. 5. white packert / getty images. by brittany smith. running at an easy pace builds endurance, promotes proper form, establishes routine and base mileage, and facilitates , how to increase running speed and stamina, exercises to improve running speed, exercises to improve running speed, how to increase running speed in 2 weeks, how to improve running stamina in 2 weeks.
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