A good way to increase your stamina fast is with the use of interval training sessions. This consists of short segments with a lot of speed changes. You will change pace constantly with intensive short bursts of speed and then some time to rest a bit before going again and again. For example Run 1 minute, then jog for 2. Your body will be activated for intense running and it will be given rest immediately after. After repeating this a few times your bodies energy will get depleted. To get the most out of it try to maintain the same speed with the runs. Within the interval training, you have 2 ways to build your stamina up, the constant and pyramid series.
This just means you repeat the same bit over and over. If you go for 1 minute run, 2 minute jog you do this exactly the same for let’s say 5-10 times.
Example of a constant serie:
This is for when you have successfully run the constant series for a number of times and you are looking to add some changes to the session. Like the old pyramids, it will we be done with steps. Visualize that you start from the bottom and you go up. Once you reach the top you go back down again.
Example of a Pyramide serie
Interval sessions can hold a lot of variations. The core is that it consists of the structure intensive/rest throughout the training. Interval training sessions will be found on all running platforms and also in Run Trainer’s schedules. No matter the level you are at, you can participate in these and it will create a nice balance in your running repertoire. You will notice that not only your stamina will be build up, but your speed as well.
Tips for interval training:
There are more kinds of interval workouts: