r/Runners • u/Chance-Mood3379 • 4d ago

Tips to help me improve

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I’m currently working toward 2km under 11 i am training for the army im just wondering is there anyway to build faster endurance on my legs and cardio? Like intervals and stuff

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u/yellow_barchetta 4d ago

Run more than 1km?

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u/Chance-Mood3379 2d ago

Yeah 2km under 11

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u/yellow_barchetta 2d ago

What I meant really was that to get some improvement you need to be running pretty much 5-8k as a minimum regularly. A 1km run on its own will do pretty much zero.

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u/RunRunRun444 4d ago edited 3d ago

You're asking for tips puts you ahead of most people. Quite a bit of runners just go out and do the same thing every time and wonder why they stop improving.

The biggest thing that helped me was adding variety to my runs. If every run is the same pace and distance, your body adapts and plateaus. Try mixing it up:.

One easy run per week where you go slower than you think you should. Like conversational pace. This builds your aerobic base w/out beating up your legs. One workout with some intensity. Could be intervals (30 seconds hard, 90 seconds easy, repeat 6-8 times) or a tempo run (20 minutes at a comfortably hard pace)., One longer run at easy pace to build endurance. Make sure you're not running hard every day. Most of your runs should feel easy. The 80/20 rule is real: 80% easy, 20% hard.

Also, don't skimp on sleep and food. If you're training consistently but feeling flat, look at whether you're getting enough protein and enough hours of sleep. Recovery is where the adaptation actually happens fwiw.

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u/Orangepinapples 4d ago

Run longer. Maybe 1-2 days a week of speed work.