The lack of stamina can cause you to fall shy of your desired physical goals and achievements. You can build a degree of stamina and endurance within a two-week period. Whether they are called lactate threshold runs, anaerobic conditioning or tempo runs, all are designed to improve your ability to process and produce energy. Applying yourself to do such workouts three or more times per week for 20 minutes or longer can improve your stamina.
Step 1
Walk two laps around the track. This brisk walk phase will enable joints, tendons and ligaments to align into running mode, preparing you for the heavier portion of the training. It is important to first warm your body for the task at hand.
Step 2
Jog two laps around the track. Keep your pace at approximately 50 percent of your maximum speed. Focus on your breathing to keep your oxygen intake steady. This oxygenates the blood and fends off fatigue.
Step 3
Run one lap, Increasing your speed up to 80 percent of your maximum speed. Breathe deeply and steadily as you hold this faster pace for a full lap.
Step 4
Slow your pace down to a speed jog that is 50 percent of your maximum speed. Jog one lap around the track. Allow your body to settle down and breathe steadily.
Step 5
Walk one lap around the track. This is your cooldown lap. Breathe steadily and allow your lungs and legs to recover. You have completed the tempo run circuit and may repeat Steps 1 through 5 to do another rep of the circuit.
Tips and Warnings
- As always, consult your physician before participating in strenuous exercise. Warm up thoroughly. Repeat Step 1 if needed. It is better to prepare your body than to rush through a warm-up and risk injury. Focus on breathing throughout the workout. Oxygen intake is critical to stamina building. Repeat the circuit to increase stamina building results.
- Do not omit warm-up and cooldown portions of the workout. Avoid doing outdoor running workouts in inclement weather as surfaces may be dangerously slippery.
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