How do u improve your stamina.?

Question

im 16 and i run cross country.i can run 3 miles in 21 minutes.i also run 3 to 5 miles a day.how can i get my time down.

Answer 1

i m********e a lot...hehe

Answer 2

run faster

Answer 3

I'm also a cross country runner. I average about 8-9 miles a day and run a 16:42 5k (3.1miles) If you'd like to increase your stamina, i'd say increase your milage to maybe 7 or 8 miles a day. This will build up your endurance and allow you to push later in races. Another way would be on those longer runs to push the pace a little. Build up your speed this way as well. No runner is complete without working on speed. This would help you increase your stamina and speed and drop your time. Best time to do it is over the summer when you have a lot of time.

Answer 4

Do at least one long run a week. You should probably start off with a 8 mile long run. I only do a 12-13 mile long run, usually on saturdays. And increase your weekly mileage to 40, so at least 5 miles a day. Or do a 6 mile run and 4 mile recovery every other day. Depends on how in shape you are.

Answer 5

Try running hills a lot.  I used to run up and down a mountian that I lived near, and it helped a lot.  Good luck!

Answer 6

Extend your range.  If your running 3 miles and you are looking to improve your time, extend your distance to 6 miles.

In addition, work on wind sprints.  These would be running, say, 1/4 mile laps at full speed.  Run one, walk one, run one, walk one.  This works on your "burst of speed" capability.

By combining these 2 things, you should be able to trim your time down on a 3-miler.