How can i build up so that i'm better at endurance running?

Question

I'm a 15 year old student rather small for my age, and i joined a course in my school called PE Leadership.

I did a mile run, and i turned up last place. It seems like a mile is my maximum limit (i got really tired halfway through).

I'm really optimistic about my things, but this time was one of the few times I really feel bad about myself.

So, i'm running a kilometer each day whenever i can. But i'm really looking for tips on how i can become a better endurance runner and become more fit.

Answer 1

Do not try to run /Walk the same distance each day and do not try running a little further each day.

Now for the positives. If you can break your week up into five days training with 2 days rests. And you can spend a Maximum of an hour a day. I will give you a daily schedule.

Day 1.  walk/ jog for 15 minutes.

Day 2. Walk/ jog for 10 minutes

Day 3 walk/jog for  20 minutes.

Day 4. Rest.

Day 5 Walk Jog for 15 minutes.

Day 6. Walk jog for 30 minutes

Day 7 Rest.

Each week increase each days Number of minutes by about 7.5%

until your longest walk run is 60 minutes.

As time goes on after the first 5 minutes of any walk run/ try to run for longer than you did the week before before having to walk, walk to recover and run again.

One day you will find you will be able to run for the full time with out walking each day.

Do not run on concrete.  Wear a good pair of running shoes.

Best of Luck!

Answer 2

start off with a distance and add a little more distance each time you run. it takes a lot of time to build up running strength  

Answer 3

distance running....work up to an hour a day

Answer 4

Try this website,

http://www.runnersworld.com/channel/0,71...

and this one,

http://www.runnersworld.com/channel/0,71...

Hope this helps!