Stamina is the ability to maintain a moderate pace throughout the course of a run, and stamina training is an important component of a runner's overall training regimen. Building stamina might require different approaches depending on whether or not you race and the type of race you are preparing for. Regardless of whether you race, however, stamina workouts are among the most versatile training methods for runners of all calibers.
Tempo Runs
Tempo training is among the most utilized stamina training exercises. Tempo runs aren't necessarily aligned to any one pace or distance. Generally, tempo training is performed at a more moderate pace that is 15 to 30 seconds slower than your goal race pace, or a pace that feels moderately hard, writes Rick Morris of RunningPlanet.com. A tempo run can stretch from 2 miles to 10 or more miles depending on the race you're training for. Tempo training's moderately-paced effort trains the body to maintain a pace over long distances.
One classic tempo run begins with an easy warm-up job for the first mile, then speeds up to tempo pace (or 20 seconds per mile slower than your goal race pace) that is comfortably hard. Maintain the same pace for 2 to 10 miles. Inexperienced runners should start with a two-mile tempo run; seasoned marathoners should do tempo runs of more than 10 to 12 miles, writes Morris.
Progressive Stamina Training
Stamina training that gradually builds speed throughout a run can be an effective way to better warm up the body and finish a run strong. Morris suggests starting the first mile at an easy pace, then gradually adding speed over the next two to eight miles until you're running near your goal race pace by the end of the run. This kind of stamina training has the added advantage of training your body to finish a race fast.
Repeats
Repeats are another stamina-building exercise for runners. For distance runners, 5K repeats can be accomplished by starting with an easy warm-up mile, then running a 5K at tempo pace, which is approximately 15 seconds slower than 10K pace. Then, run for five minutes at an easy pace, followed by another 5K at tempo pace. The number of repetitions may vary depending on the length of race you are training for. Mile repeats are similarly effective for runners who train on a running track. Shorter repeats can likewise be utilized by short-distance runners.
Circuit Training
Circuit training is an important component of stamina training. Runners who add circuit-training exercises to their regimen are able to simultaneously build muscle and reduce their risk of injury. Circuit training consists of a group of strength exercises (upper and lower body) completed in succession, with each exercise lasting a specific number of repetitions or amount of time before moving on to the next exercise. Each exercise is interrupted by a brief rest period. For runners, working through successive circuits can quickly build the muscle mass that is important to maintaining stamina during long runs.
Benefits
Stamina training produces lactic acid, a chemical compound that in turn produces energy for running. Almost as soon as lactic acid is produced, the compound splits into lactate and hydrogen ion. Both lactate and hydrogen ion can cause the muscles to fatigue. While the body can forestall the effects of this process for a certain period, it can eventually become overwhelmed as your cells become more acidic and the energy production dies down, according to Greg McMillan of McMillanRunning.com. Stamina training improves the efficiency of the lactic acid process in the body, eventually leading to fewer lactate and hydrogen ions being produced. Lower accumulation of those chemicals can lead to a faster running pace.
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