How to Build Endurance to Run

The best way to build endurance to run is to increase your running distance and time. Read on to learn how to build endurance to run.

Things You'll Need

  • Motivation
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Instructions

    • 1

      Start out slow if you are new to running. Start with ¼ to 1/2 mile per session, three times per week.

    • 2

      Add distance to your running. Once you are able to run 2 to 5 miles per session, add 10 percent to 25 percent to your total weekly distance. For example, if you can run 2 miles three times per week, you can either add a day where you run 1 ½ miles, or you can add ½ mile to each 2 mile sessions.

    • 3

      To switch up your workouts, add time to your running. Instead of running 2 miles in 15 to 25 minutes three times per week, run for 30 minutes three times per week. Keep adding time to each sessions, or add one session per week.

    • 4

      Add a cross training or interval training session. This session will cause your body to have to adapt to new stresses, which can keep you from hitting a physical and mental plateau in your workouts.

    • 5

      Take a step back week. Every three to four weeks, you should give your body a chance to rest. Drop your mileage by 10 percent to help your body recover and keep you from hitting a plateau.