Speed Endurance

by Mike
(Oxford)

What's the best way to increase my ability to run at near maximum effort for a race of 1.5 miles. The last 1/2 mile I am not able to keep up the speed.


Answer by Dominique:


Hi Mike,
Thank you for your running training question. Any race over ~500-800 metres is predominantly an aerobic event.




This means it relies on stamina more than on speed.

You are experiencing that yourself. You are going out fast, but in the end you blow yourself up and can't maintain your speed.

In order to build up your stamina you need to increase your mileage. You need to establish a base.
I often use the following idea: imagine if you'd be able to run six miles quite easily. Then how much easier would that mile-and-a-half become?

So the key is lots of slow running to become faster. It seems strange, but believe me, it works.

Also have a look at this question about running 1.5 mile for the army. This person is basically dealing with the same issue as you.

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Hope this helps.
Cheers,
Dominique