How to Build Stamina for Sprinters

Though sprinting does not require as much endurance as distance running, endurance is still an important skill for sprinters. Many sprinters ignore this piece of their training, but focusing on endurance will improve their running form and abilities. Running farther will help, as will adding longer fast intervals to your training.

Instructions

    • 1

      Add a longer training run at about 75% of your race pace to your training routine each week. Start slowly with about 2 miles and gradually add distance each week. Once you are comfortable running 2 to 3 miles at a time, add intervals that help build speed to longer runs. About a mile into your run, choose a point to run at a faster pace but not all out. Start short and increase the interval distance with each repeat.

    • 2

      During regular track workouts, add longer intervals than you normally run. For example, if you usualy do 400 meter repeats, add one 800 for every four 400s. If you run ladders that are 100, 200 and 400 meters, you could also consider going to 800 at the end.

    • 3

      Run longer in general. Add a mile each week to your warmup or cool down runs, or a half-mile to each. If your warmup and cool down runs are usually 2 miles each, make one of them 3 miles for a week, or both of them 2.5 miles. The following week increase the distance to 3 miles each.