Running endurance?

Question

I'm trying to become a better runner and while I'm in great physical condition, I cannot for the life of me get better with my running endurance. I can do a mile in 10minutes but after that I just start to burn out, and I'm not sprinting. I need to get to 3 miles in 30minutes.

Any advice?

Answer 1

Start telling yourself not to quite and just keep going and how about running everyday, youll naturaly become better

Answer 2

Pace yourself.

Don't start out at a full sprint; begin by jogging and work your way up to a faster pace. Watch your breathing, too.

Answer 3

To increase your distance, I would run a little slower. If you're burning out, usually you're going too fast. Too fast doesn't always mean that you're sprinting. The longer someone runs distance wise, usually their average minutes per mile get a little slower. So, next time, try running a 10:30 mile. But try it for 1.25 miles. Do that consistently for a week. Then the next week, do it for 1.5... and so on and so forth. After you get to 3 miles and are comfortable with the distance, then you can work on making that distance a little faster. Worrying about a specific pace on a distance you haven't run yet is backwards thinking in a sense. It tends to not be productive.

Answer 4

just run every day and i promise that your times will go down

try to increase your mileage

Answer 5

My personal best is 4.3 miles in 34mins, so I guess you can say roughly 4 miles in half an hour.

Not sprinting is great. You're trying to build endurance so speed is not the objective; it's about lasting long at a steady pace.

3 miles in 30 mins isn't bad but you can improve upon it with practicing jogging for 30mins a day. You'll be surprise how much better you'll be after a few weeks.

A few tips that I can off you is that you should have a steady breathing pattern. I personally inhale for 3 steps through my nostrils and exhale out of my mouth for 2 steps. Repeat. Eventually, you should get use to the 'pain' or rather pressure on your entire body.

If it comes to the point where you start getting cramps and that you can't take it anymore. Do NOT immediately stop. Trust me, I use to do that and my body just felt like collapsing. Slow down your pace steadily until you are walking briskly. Continue to walk to relax your breathing a bit, but don't do it for more than a minute. Any longer than 60 seconds, and you'll feel like walking forever.

To avoid cramps, I suggest avoid drinking fluids right before running and eating heavily. Fruits, such as apples and oranges, are great to keep you from being dehydrated and small enough to minimize the ammount of cramps.

Sleep early and keep working at it and you'll beat your record in about a month.

Answer 6

train like h**l. run, sprint, run hills, do drills, the whole deal. have a good diet as well

Answer 7

Lot of questions here before a good answer can be provided.  What do you mean by great physical condition?  Great physical condition includes cardio-vascular.  If you are in great shape and under 35 your 1st 10 minute mile is terrible.  You should be at least under 8.  How long have you run?  If you are just starting, work to get that 1st mile down to 8 before even thinking about mile 2.  If you have been running for quite a while and this is the best that you can do you may have some serious problems with your mechanics.  Stretch before you run at least 5 minutes.  Start your run with deep breathing that you know you will need further into the run then you will not be gasping when you get to 2 miles.  Long distance running is heel to toe.  What kind of shoes are you running in?  Spend a $100 on good shoes.  Run with someone who has been running for a while and can evaluate your running.