How to increase my running endurance?

[Anonymous]

Usually I run two miles a day (9 min each) but take a five minute break between them. I recently started this cross country workout every other day (I don't run the 2 miles on these days) where I run on an incline which increases and decreases throughout the workout for 30 minutes. I jog/run most of the time but I do walk some of it (maybe 10 minutes total out of the 30minutes). Will this help my endurance with running? I really need to be able to run a mile and a half nonstop.

[Bruce]

Rule number I ...The human body can only REPEAT what it has been required to do previously.

Rule number II ...Endurace running / racing is a product of A. Strength, acquired through long, slow runs, to build leg strength, B. cardio vascular endurance.

Long, Slow distance will, over a period of several weeks / months (depending on the level of conditioning you want to achieve) Walking/ running on an inclined treadmill is excellent, and you want to gradually increase the amount of time / distance that you keep your heart rate elevated to a "training level"

Don't work to exhaustion...if you do, you will HATE the exercise and the effort you are putting in...building leg strength, cardio vascular endurance is not achieve without work, effort and dedication...

Stationary biking or Road Bicycling will be a good help in building leg strength (quadracps)

and also for you Cardio Vascular endurance.

I ran, raced competitively for 5 years and missed about 100 days of training in those five years, do to injury, etc

Good luck to you,

Bruce

[Bruce]

Please pardon my spelling error..."due to injury etc" Don't want you to think you are getting advice from a moron.

BAP

[Anonymous]

You can increase the mileage or interval it. My suggestion is the combination. You need to get your heart conditioned as well as your muscles. My suggestion is to break it up. You do one mile then rest and do another mile. Next time do 1.5 miles rest then do 1.5 miles. Try to go 8 minutes per mile (so 12 miles per 1.5 miles). If you are a 2-mile runner concentrate on running longer runs like 3-4 miles.

[iwish46]

I am by no means a running expert, but I would think if you kept trying to run a little further every run that should help build your endurance. Two miles, then next time 2.25 miles etc. Or start off by shortening your rest time between your two mile run. I think your incline workouts should help as well.

[Bruce]

You do have some level of knowledge...give yourself credit...you know more than most.

Bruce

[iwish46]

Thanks Bruce

[martyfellow]

Yes, while you're building endurance it's OK to walk at times, but try to make the walking less with each workout!