Running – Increase stamina and endurance
For keen runners, or even for those less focused, it is more than often a goal to increase performance.
One of the best ways to do this is via a planned, targeted treadmill sessions. They focus being to split runs into dedicated sections which will push the boundaries and over time increase stamina and performance.
This can be done by creating three sections within your regular exercise. Each person will be different so setting speed levels and times will be something that can be trialled and perfected.
These sectioning technique are described a “Build up runs”. The idea centres on the bodies AT (Anaerobic Threshold). [Link http://en.wikipedia.org/wiki/Lactate_threshold]
They will start below the AT threshold and increase to above the AT threshold by the end. This will be challenging but will in time help you develop both speed and stamina.
As stated, this will need to be tailored to individual needs, and can be adapted as such, but a guided example could be as follows;
- Start at 9-10 km/h and maintain this level for 10 mins.
- Increase and maintain your speed at 11-12 km/h for the next 10 to 15 mins.
- Finally, increase your speed again to 13 km/h for the last 10 mins.
It’s important to bear in mind that these increments of speed should only happen when and if you feel you can handle the additional pace. Do not increase pace if it means you will struggle and have to slow down prematurely.