How can I build my endurance?

Question

I have a compitition coming up for running and i'd like to build my running endurance. The compition is in 2 weeks and i'm running 3 miles. I'm already a decent runner (can run 1.5 miles before having to stop) but i would like to have a chance to win. I'm really busy over the next weeks that i'd like to train but i think i can fit in about 1- 1 1/2 hours of training. Any ideas or things that have worked for you would be great.

Thanks

Answer 1

even with 1-1.5 hours a day for 2 weeks it would be nearly impossible to do really well at hte place you may be able to work up to finishing it though... sorry

Answer 2

is that 1-11/2 hours a day or over the 2 weeks?

Answer 3

I'm sorry to burst your bubble but it is nearly impossible to bring your endurance up in two weeks. There is something called base training and if you do cross country you will know what it is but long runs help a lot and do a lot of aerobic exercise which easy long runs are categorized in. Depending on how much your body can handle run anywhere form a low 6 miles to 10 miles. But you must know where you are at in terms of workload. Just in case you were wondering about base training it is in cross country months of just easy long summer runs before the cross country season in fall with some workouts on some weeks. I usually do 8-10 weeks of building up my mileage to the 60 miles a week range. But in your case it would only help to do some long runs maybe with intervals and work on your aerobic capacity.

Answer 4

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!