What can I do to build my speed while at the same time bild endurance.?

Question

Thanks for all answers

Answer 1

For a training plan, here's what I suggest:

Monday: Long run (anywhere from 6-13 miles depending on your fitness).

Tuesday: easy run (3-7 miles) at a comfortable pace of about 2 1/2 minutes slower than your mile pace.

Wensday:  1-2 mile warmup, 4-8X800 meter repeats at your mile pace with two minute rests in between. 1-2 mile cooldown. Or 8-10 400meter repeats with 2 minute rests.

Thursday: easy run (3-7 miles) at comfortable pace.

Friday: tempo run (3-7 miles) about a minute slower than your mile time.

Saturday: easy day (3-7 miles)

Sunday: day off.

I don't know your fitness level, so you would have to modify it to fit your fitness level. 400, and 800 meter repeats help a lot with endurance and speed. I hope this helps!

Answer 2

low weight and high repetitons.