How to improve physical Endurance?

Question

How can I improve my endurance and energy?

as in, I play football at really high temperatures and after 1 or 2 sprints, I get wasted and feel as if I am going to faint...

What can I do to improve my endurance? and keep running for longer times?

Answer 1

INTERVALS!!! If you have a track near where you live, you should go up and run intervals. I'm on the cross country and track team at my high school and that's what coach says is best for us to improve our times with! You could run:

10x400 (one lap) at a 90 second pace with a minute break inbetween

6x600 at a 2:00~pace with a 90 second break

5x800 at a 3 minute pace with a 2 minte break inbetween

4-5x1000 (2 and a half laps) at a 3:15 pace with a 3 minute break inbetween

4x1200 at a 4:30 minute pace with a 3:30 break inbetween

or

3x1 mile repeats - you shoot to run a mile in around 6:30 and then you take a break for the same time that it took you to tun the mile.

After stretching and running a few warm-up laps, these excersices take aroun 30 - 45 minutes to complete. Trust me!  These will really help you.  It is a cross country workout and kinda long, but I live in Houston Texas and sometimes we are running these in 100 degree weather!  Hope this helped!  Good luck!  =)

Answer 2

Simple answer.. You run more. You increase endurance by running. Start running when the sun goes down or early in the morning, 3-5 days a week. 20 minute jogs is a good place to start.. work up your time or mileage from there.