What is the best exercise or training should i do to improve my endurance and strengthen my legs?

Question

i do jogging and running once a week(SUNDAY) but it seems that my improvement is a bit slow and in week days i do cycling and threadmill exercise, i also exercise my legs with weights, in preparation for sundays run. NEED ANSWERS ASAP!

Answer 1

Right now you'd want to be doing some light 100m runs at 50-60% speed and lots of stretching plus some easy 15 minute runs. Cool it off for the race, nothing more u can do now, just taper to get the best u can out of what u got, PEAK.

Answer 2

Yup you need to run way often. Run bleachers, mile run with a time limit to force yourself to do better, and Squats. Do light weight but a whole lot of reps. like 5 x 10 or more.

Answer 3

Weight training does not improve endurance, cycling helps and treadmill RUNNING will help (not walking).  Get your butt out and run outside more often just make sure you don't run the same course all the time or you'll develop hip and ankle problems.  Mix it up a bit.

It's very important to maintain proper form while you run or your endurance will fall with your posture.  Stay upright with your chest out and your head up.  Keep your muscles relaxed but keep your posture.

Keep your breath the same throughout the run too slow deep breaths into your nose and out of your mouth.

Answer 4

To improve endurance, the best thing you can do is run more. Why only 1 day a week? You should be out running a minimum of 3 days a week. Lifting weights and cycling will do little to help with your running.

What's your ultimate goal you're trying to achieve?

Answer 5

stairs,,,,,,,,,,,,,,

once a week on the road does not do it.................every other day minimum