How can i improve my endurance and speed in running..?
The most important part to being successful and improving is consistency. Try to run everyday, but if your body can’t handle running everyday, try to run at least five days a week. Base training (endurance) is the most important part of training. The base training phase should last about 10 weeks if you are really planning on training hard. If you don’t have much time to train, still go out and run your base mileage, but you will need to add in some speed workouts as well. One of the most important things to remember is not to increase your mileage more than 10%/week or you will become more likely to get an injury. If you think of your fitness like a pyramid, the base training goes on the bottom of the pyramid. The bigger the base, the higher you can build the pyramid (the better shape you can be in). When you are training in the base phase, you don’t have to go out and run fast. Run relaxed and steady. You don’t want to start out fast, then die at the end. You want to stay consistent
