How can i improve my running endurance and get a stable pace in running?

Question

i always run 1 in a week every sundays, and i workout on the gym 3 times a day(Monday,Wednesday and Friday, and i always workout my legs whenever i go to the gym for it to be strong. can you give me an advice or can u correct my training program cause i want to improve my endurance to keep up and to reach my goal, my goal is just to finish a 6k run without stopping and with proper and stable pace. by the way im a 160lb man.

Answer 1

You're only running 1 time per week?? That's the problem right there. Start running 3x per week. The only way to increase your endurance for long runs is to do long runs. Weight lifting is not going to help your endurance for a 6k/3.7m.

How far are you running now? I'd recommend at least 2 mile runs 3x a week if you're in ok shape.. Moving the mileage up, maybe adding 0.5 miles to each run each week.

If you're in pretty rough shape, start with alternating 0.5 mile runs & 5-10 minute walks, do that so the total distance adds up to 2 miles.. build your mileage weekly from there.

Answer 2

Minimum amount of workouts per week for improving cardiovascular endurance: 20 minutes a day 3 times a week.

In your target heart rate zone 60%-75% of your maximum heart rate.

Answer 3

yeah you are going to have to run about 5-6 days a week and use the gym about 2 days a week

going to the gym will make you stronger but will not help your endurace; the only way to have a stable pace is to go and run outside at a steady enough pace (isnt too fast and will not require you to walk)

Answer 4

Run

Run 5 days of the week

Or even just jog.

But keep going until your feet are burning out of your shoes

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Answer 5

by covering distance. just keep your runs consistent. lifting wights wont help. have at least one run of the week be longer than the rest. try covering distance and dont worry about the time for now. eventually it will become easier and easier