How I increase my stamina for running with good speed?
You need to work on Speed and Stamina separately – it is very difficult to do a long run training session very fast, so do either long run or a quick run but not both together. To improve you need to work at running, perhaps 3 or 4 nights a week and no more then 2 in a row (then a night rest). To improve stamina run further than you want to run quickly for, so for example if you want to run a quick 5,000m then your stamina run could be 10,000m and done once a week at a slower pace than you would run 5,000m (over 10k then you can’t do that, just run .llong distances though) To improve speed do lots of short repeated runs, for example, run 1/2 mile as fast as you can, rest for a few minutes and then run 1/2 mile as fast as you can again.
