How to Get Better Endurance in a Week

Although the term "endurance" has an ambiguous meaning to different players or runners, it often signifies the ability to run further, faster or both. When expending energy, tired legs and fatigue can be problematic for long-distance runners and other energy-draining activities. Whether you are preparing for a marathon, sports tryout or other activity that requires endurance, several exercises and training techniques can help you run the extra distance in only one week.

Instructions

    • 1

      Gradually increase the amount of training you perform each day over the span of a whole week. If you are building up your endurance by running, you can run an additional distance each day. For example, if you start by running one mile on the first day, you can run an additional half a mile or one mile each day for one week.

    • 2

      Alternate tempo training and interval training every other day to boost your endurance quickly. Interval training alternates a five minute jogging pace with a 30-second sprint followed by a one minute recovery walk. Tempo training consist of maintaining a similar speed for 20 to 30 minutes. Tempo training is designed to boost your energy through anaerobic and aerobic activity while interval training increases running speed and endurance.

    • 3

      Strengthen your core muscles in your leg to increase leg endurance when running. Your legs may become tired even if your body is not when running long distances for a long period of time. Plyometric exercises, such as skipping rope and squatting weights can build muscle and endurance in your lower body.