Stamina is Key for Hitting Fast Times

Distance running is classified as an endurance sport. And we all know what endurance means, right? It’s the ability to keep going. But what about stamina? Isn’t that the same thing as endurance? No, it’s not. Similar, yes, but not the same thing. Stamina is about sustaining maximum performance over a period of time, while endurance is about sustaining maximum time: how long you can simply keep going.

You can easily see why stamina translates well to race times, but to achieve your best efforts, you do need both. There are no shortcuts to building stamina, but there are ways to do it. Here’s a closer look at workouts that will up your stamina. Note: These workouts assume you have already established a decent aerobic base.

Incorporate running strides into your program.

Strides are a great way to increase your running efficiency and improve your cadence — both ingredients of stamina. Strides, or “stride-outs” are accelerations of about 25 seconds at 85% of your maximum speed. They are typically done prior to a regular run on a track or a grass surface, and most coaches recommend doing about five or six of them.

Tempo runs. 

A tried-and-true overall conditioner that will help boost stamina. The beauty of tempo runs is that they increase speed and endurance without requiring as much recovery time as hard intervals. Tempo runs mean running a sustained effort at a comfortably hard pace. Runners typically go five to seven miles at around 45 seconds per mile slower than 5K race pace. Tempo runs are literally the definition of stamina because you push your body to run faster for longer periods of time.

Hill Repeats. 

Yep, you’ll see these come up in just about every serious training program. Hill repeats build lower leg strength, help improve overall form, and have been proven to increase VO2 max — all contributors to stamina. Start out with three or four repeats on a moderate hill (one that takes no longer than 60 seconds to run up) and work up to 10 at a high-intensity effort.

Fartlek. 

Okay, funny word, great workout. Swedish for “speed play”, fartlek runs are easy to incorporate into your program. The actual workout calls for simply throwing in a number of surges during a given run. These pick-ups are usually around 30 seconds each. Many runners use landmarks like telephone poles or mailboxes, rather than timed surges. Fartlek translates well to race day, because it’s a basic speed workout that helps you understand different paces and simulates competition.

All of these workouts are variations on speed training, so obviously you don’t do all of them in any given training week, but rather, sprinkle them throughout your training, maybe doing one or two of them every 7–10 days. Your race times will thank you for it!

Upcoming races: 

Saturday, December 7 at 8:00 a.m., the St. Louis Cougar Chase 5K Run at St. Louis Cougar Chase 5K Run in Austin. Sunday, December 8, at 8:00 a.m., the Decker Challenge Half Marathon at the Travis County Expo Center. Saturday, December 14 at 7:00 a.m., the Georgetown Half Marathon & 5K at Chip Richarte High School in Georgetown.

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