One of the most effective means of training stamina is to perform exercises that do the following:

• Increase Capillary Size
• Increase the Body’s Ability to Remove Lactic Acid from Muscles
• Build aerobic endurance
• Keep off excess body weight

Other than being intentional in sport-specific training (more details on that next week), training with running intervals accomplishes ALL of the above objectives.

Running Intervals

1. Choose a running route that will give you some elevation change (hills)
2. In the beginning, start with 30 minute sessions 4 times per week, eventually turning 2 of those sessions into 1.25 hour sessions. The goal is to really push yourself, so if you start in week 1 with 30 minute sessions, by the end of week 3 you should be pushing yourself to 1 hour sessions, and then 1.25 hour sessions by the end of week 4.
3. Start out your run with a 3 minute jog. Then run hard (at 90 percent of your max) for 5 minutes. Then back to a 3 minute jog, then 5 minutes hard, etc. Repeat this pattern for the duration of your run, allowing for a 5 minute jogging cool down at the end.
4. If you do this for a 10 week period, you will notice incredible climbing performance improvement, as well as increased all around health!

You can read more about this and other running ideas at the Running Blog posting on VO2 Max and Intervals.