How can I build running endurance?

W

wtayroy

Member
Joined
Feb 8, 2021
Messages
53
I am attempting to increase my score for the running portion of the CFA, but I can't seem to keep running at my goal pace for the entirety of the mile. How can I build up my endurance so that I can run at my goal pace?

Along with this, how can I improve my distance covered in the basketball throw as well as the turning time for the shuttle run?

Thanks!
 
I can't say much about the basketball throw and the shuttle run, but you can easily build running endurance with higher weekly mileage. If you are only running 2 miles every other day, it's going to be extremely hard to get faster, even if those miles are at a very fast pace.

Personally, I improved in cross country when I started doing more miles per week; I moved up from 20 miles per week to around 50 and saw my 5k time drop by 3 minutes in a year.

If you can incorporate more runs into your week, as well as longer runs, you will see your endurance improve. Gradually move up your weekly mileage, and increase the length of your longest run by 1 mile every two weeks. A 1 mile run (like that on the CFA) is approximately 70% aerobic, do doing speed and strength work is only going to help to a small extent. Longer runs and higher mileage did the trick for me; take this advice with a grain of salt but it works for a lot of people.
 
I agree with above but I respond to different workouts ( very common for runners). For me I'm a miler and you definitely need to Increase milage to probably at least 4 or 3 miles. Endurance comes slow but sticks around for awhile. Next do long sprints. 1,000's and 400's are great. Lastly hills. My teams ran on the b*tch ( name of the hill I promise) and it was a 400 meter hill that we sprinted up then jogged back down. Throw one of these workouts in between the distance.

Point of runing long sprints is to get your body use to hitting that speed and holding it. Our minds are our greatest weakness when running if you think " man this hurts" you slow down however if you think " Man this is uncomfortable buttttt those hills were way worse than this" you'll make it.

Alot of runners find they respond to different workouts so try out a few different things.
 
For the basketball throw you just need to practice, especially if you have never played a sport that involves throwing (baseball, football, throwing in track). It would greatly benefit to take some time to figure how to use your bodyweight to your advantage and get some momentum behind the ball. I took my CFA never having practiced it and was surprised at how awkward it felt.

The same applies for the shuttle run. Mix some of them in with your running routine and you'll eventually figure out what works best for you.
 
Don’t forget to add core work to your regiment. It will help with the running portion and all the other pieces of the CFA.
 
In my running years, 5k daily (oh to remember the days when I was younger). I would do interval training. Jog, sprint, jog, sprint repeat for varying distances. That helped me to build overall speed.
 
wtayroy said:
I am attempting to increase my score for the running portion of the CFA, but I can't seem to keep running at my goal pace for the entirety of the mile. How can I build up my endurance so that I can run at my goal pace?

Along with this, how can I improve my distance covered in the basketball throw as well as the turning time for the shuttle run?

Thanks!
Click to expand...
To preface this response, I am a state-level track and cross country varsity captain. Building endurance takes effort, and you are going to need to invest into yourself to see results. Instead of training by running only distance, incorporate speed training into your routine. Sprints build endurance, not distance. Make sure you are very well hydrated. Heat is a time killer, especially for me, so staying hydrated is important. I agree with other posters comments on changing it up with hills and things. Final note is mindset. Go into the mile expecting a good time. The 400 is the core of the mile. Really hit it home with the 400m sprints on the track. As a good beginner or non-runner workout, do 4 x 400m with 90 seconds rest between. After that for a week, step it up to 6x, then from there shorten your rest to 60 seconds. In between workout days, run a solid distance at a comfortable pace (aim for at least 3 1/2 to 4 miles).
 
You must log in or register to reply here.
Back
Top