Running offers a vigorous cardiovascular workout with many health benefits, from decreasing your chance of high blood pressure and heart disease to helping maintain a healthy weight or lose extra pounds. If you want to train for a long-distance race or be able to run farther, the best way to get your running stamina up is to employ some basic training techniques, including base runs, long runs and speed work.
Base Runs
Base runs are the staples of a running training program. Base runs allow you to build endurance and maintain your fitness level with regular, consistent workouts. Do your base runs at a relaxed pace, one at which you could comfortably carry on a conversation. Your base runs should be at a pace that's about 65 to 75 percent of your maximum effort level or 65 to 75 percent of your maximum heart rate. Follow the easy-hard training principle and do your base runs on easy days, about every other day.
Long Runs
Long runs increase your endurance by pushing your body to run for longer distances. Long runs train your muscles to perform for longer periods, over greater distances, increasing your stamina. Do your long runs at a slow, relaxed pace, slightly slower than your base run pace. You can start with a long run distance that is as far as your longest base run and gradually add distance to your weekly long runs. Add one mile a week to your long runs, and every fourth week keep the mileage the same to allow your body time to recover. Your long run should be between 25 and 40 percent of your weekly mileage.
Speed Workouts
Speed workouts train your muscles to perform quickly but also increase your endurance because your muscles work to continue running when you are fatigued from the high-intensity effort. Tempo runs are one form of speed training that boosts your stamina and helps prepare you to run strong in races. Tempo runs include a sustained, fast pace for the duration of your run. Do a tempo run at your 10K race pace or about 90 percent of your maximum heart rate. Your tempo run should be shorter than the race distance you are training for. If you are training for a 5K or 10K race, for instance, do a two-mile tempo run. Do four to six miles for a tempo run if you are training for a half-marathon or marathon.
Considerations
Tempo runs and long runs are considered "hard" days in a running training program because they require a high amount of intensity or duration. Follow your hard days with an easy day of base running, or a day of rest. If you increase your weekly mileage, stick to the 10-percent principle and do not add more than 10 percent more miles than the previous week's total. Taking easy days, resting at least once a week and gradually increasing your mileage will help prevent injuries and allow you to steadily boost your stamina.
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