How can I jog at a running speed? Or how can I build indurance?

Question

So how can I jog at a running speed? Or start of to begin doing that. I have a treadmill.

Answer 1

It depends on how far and how fast you want to run. For example, if you wish to run 2 miles in under 12 min. You could do intervals. By intervals I mean breaking that 2 miles into a series of smaller runs. Start small by running 10 intervals of 200m with 2 min breaks in between. Gradually increase to 16 intervals of 200m. From there go to 8 intervals of 400m with 4 min breaks. Then 4 intervals of 800m. Once you complete that phase you can do 2 one mile intervals or just go for the jugular with the 2 mile run. When training to run that fast afterward, stick with 400m and 800m intervals to maintain your high speed over long distances.  

Answer 2

you can jog or you can run.  what you can not do is both at the

same time.

build endurance by doing a few more steps each day than you

really want to.

Answer 3

well you cant "Jog" at a "Running Speed"? Jogging is a slow run Running/Sprints is a fast run! If you want to become a faster runner then Jog around a park or neighborhood then do some sprints like at a basketball court back and forth it will help build you up for fast running!