HOw can i get a faster sprint and longer stamina and endurance?

HOw can i do it without long distant running hate it .I am only 15

HOw can i get a faster sprint and longer stamina and endurance?
I agree with the other guys, you need to run distance to get stamina. The only other alternative is doing more repeats, making for a longer workout, but you can't beat distance for building endurance. 400m - 1000m repeats are good for speed. You could build your endurance by doing 1-mile repeats, but you'd need to do five or more, at speed.
Reply:You can not get stamina and endurance without running distance.



You can get faster by lifting weights, and doing plyometric exercises.



If you want to do long sprints you can do stress intervals of repeats up to 450 meters.



You will still need to do mileage on your easy days.

You can run easy days of 3 miles, which is not considered long distance.
Reply:the best way to increse speed is practice, practice, practice....doing sprint workouts such as multiple 300s, 400s or 500s help increase speed...dont have too much rest because the goal is to increase ability when tired....as for distance not everyone can run 3 miles easily...try working your way up rather than jumping right in.....also, dedicated weight training always is a plus

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