How To Improve Running Stamina In Under 2 Weeks?

Today in the morning I was doing some time-pass over the internet by browsing articles on running, my new found muse.

I stumbled upon this question multiple times “How to improve running stamina in 2 weeks?” However, I noticed that there is no concrete answer to this simple question.

So, I thought of answering this and came up with today’s post.

I’ve broken it up step by step. Be sure to read till the end. 

Related:

Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong

Strength and Conditioning for Endurance Running

If you want to develop your strength and stamina in the right way, these are your go-to resources.

How to improve running stamina in 2 Weeks?

To improve your running stamina in 2 Weeks, you have to follow certain things:

1. Set a SMART Goal
2. Set up a Training Plan and execute it 
3. Exercise to build your Abs, Hips, and Back muscles
4. Measure your progress
5. Sleep
6. BONUS TIP…

If you can follow this you will be able to build better stamina in 2 weeks.

Let’s begin…

SMART Goals

So, you want to improve your stamina in two weeks.

Great! but by how much?

Do you want to be able to run 1 mile in 10 min?

Or

Do you want to run for 8 min continuously instead of 7 min?

The goal of improving stamina in 2 weeks is good but lacks specificity.

So, let’s redefine it.

“I want to run 1 mile in 13 min in the next two weeks”

WOW! now that’s a GREEEAAATTT!!! goal

Why?

This goal has everything that a SMART Goal should have…

Specific – 1 mile in 10 min.

Measurable – You can easily measure the distance and the time.

Action-Oriented – Yes! Obviously…You need to run and exercise to reach this goal.

Realistic – How do you set realistic running goals?

This is what you have to decide. Let’s say you are a couch potato like I was 2 months back.

Running 1 mile in 10 min may not be possible. So, you may have to revise the goal.

But let’s say you are already running 1 mile at 12 min/mile speed, then this is totally achievable.

Time-Bound – Yes it is. You have only 2 weeks to follow through with this plan.

Why a SMART Goal for stamina building?

At the end of the 2 weeks, you want to have something measurable to understand that you have succeeded.

Otherwise, you will again go back to your couch and pull on the blanket and sulk…

So, having a clear goal will give you the needed boost to start executing the plan

Also, here are some ready to use smart goal examples for running. 

Training Plan

I love KISS (Keep It Simple Silly!).

What did you think?

Now don’t get ideas….:P

For the sake of understanding the concepts, let’s run with the 10 min goal that we have defined above.

Otherwise, you can use any other running goal ideas presented in this article.

GOAL: You want to run 1 mile in 10 min in 2 weeks.

Before you begin setting up a plan, check what are your current timings.

For this example’s sake, let’s say it is 12 min.

So, in total, you have to shed 2 mins from your current timings by the end of 2 weeks.

which is, 1 min/week.

Now the math:

Hey, it’s not that complicated…

Assuming you go for a run 3 times a week, you have to shed 20 secs in every running session.

So here is the plan:

Day 1: Instead of running at 12 min/Mile, try to run at 11:40 min/Mile.

Day 2: Exercise (Details plan, I’ll provide below).

Day 3: Instead of running at 11:40 min/Mile, try to run at 11:20 min/Mile.

Day 4: Exercise.

Day 5: Instead of running at 11:20 min/Mile, try to run at 11:00 min/Mile.

Day 6: Exercise.

Day 7: Rest.

Day 8: Run at 10:40 min/Mile.

Day 9: Exercise.

Day 10: Run at 10:20 min/Mile.

Day 11: Exercise.

Day 13: Run at 10:00 min/Mile (Hurray!!! You Achieved Your Target and Before Time).

Now, even if you miss 1 or two days in training, you have a buffer of two days to achieve your target.

Related: Can You Run On A Keto Diet? How To Keto Safely While Running?

Exercise

The above plan looks extremely simple on paper.

But following it may be a bit difficult

Shedding 20 secs every other day from running timings is a bit ambitious.

But we have decided to do it, so let’s just do it anyway…

Now let’s find out what strength exercises should runners do?

Your basic focus should be to strengthen your Core, Backs, And Hips 

Core exercises

– Plank

– Mountain Climbers

– Spiderman Crawl

– Jumping Squats

– Wall Sit

If you are a much-advanced runner, you can check this video.

I guarantee that after 1-2 rounds you will be totally expended

Back Exercises

– Reverse Snow Angels

– Superman

– Dolphin Kicks

– Hip Hinge

Hip Exercises

– Single Leg Lifts

– Split Squats

– Lateral Squats

– Butterfly Pose

– Hip Flexors deep stretch

Do these exercises 3 times each. This is one rep.

Do this for 3-5 reps. The total time you would require is 30-35 min.

Measure Your Progress

In any journey, if you cannot see any quick results, you will just give up.

The easiest way to stay motivated is to be able to see your progress.

We have so many options to do this. Smartwatches, phones, Fitness Band, etc.

However, if you don’t like these fancy stuff, go for a simple pen and paper.

Anything will work, just have a way to measure it.

Here is a simple trick to take your running to the next level.

Sleep

No discussion of fitness or running is complete without mentioning sleep.

This is your secret weapon.

It helps you to rejuvenate and aids in the repair of your body.

Get at least 7 hours of sleep every day to be successful in your journey.

BONUS TIP

Just 2 more secs…

This is my secret weapon in almost every situation in-case I want to give up.

I’ll tell myself that I’ll just have to hang in there for another 2 secs, or 2 steps, or 2 emails.

Most of the time I’ve found that I have continued for more than 2 secs or 2 steps.

Try this, when you want to give up on this journey…just 2 more secs…

How long does it take to build running endurance?

To build running endurance, it generally takes 10 days to 4 weeks.

However, you will have to be consistent with your running.

If you run 3-4 times per week, using the above plan, you will significantly increase your running endurance.

Also, if you don’t know how to increase your running stamina and speed, this article will provide you with 17 step by step endurance building tips that you can implement today!

How Beginner Runners Can Build Endurance?

Beginner runners can build endurance in the following way:

First measure how much time you can run. Let’s say you can run for 2 mins.

Week 1

Now, for the first day of your run, run for 2 min, then walk for 2 min. Do this for 20 min.

The second day is a rest day.

On the third day again, you will run for 2 min, then walk for 2 min. Do this for 20 min.

The fourth day is a rest day.

On the fifth day also, you will run for 2 min, then walk for 2 min. Do this for 20 min.

The sixth and seventh days are rest days.

Week 2

For the first day of your run, run for 2.30 min, then walk for 2 min. Do this for 25 min.

The second day is a rest day.

On the third day again, you will run for 2.30 min, then walk for 2 min. Do this for 25 min.

The fourth day is a rest day.

On the fifth day also, you will run for 2.30 min, then walk for 2 min. Do this for 25 min.

The sixth and seventh days are rest days.

Week 3

Now, for the first day of your run, run for 3 min, then walk for 2 min. Do this for 30 min.

The second day is a rest day.

On the third day again, you will run for 3 min, then walk for 2 min. Do this for 30 min.

The fourth day is a rest day.

On the fifth day also, you will run for 3 min, then walk for 2 min. Do this for 30 min.

The sixth and seventh days are rest days.

Week 4

Now, for the first day of your run, run for 3.30 min, then walk for 2 min. Do this for 20 min.

The second day is a rest day.

On the third day again, you will run for 3.30 min, then walk for 2 min. Do this for 20 min.

The fourth day is a rest day.

On the fifth day also, you will run for 3.30 min, then walk for 2 min. Do this for 20 min.

The sixth and seventh days are rest days.

You get the idea…

You can always start off with a shorter duration of time if you are comfortable.

Also, if you want to learn about more strategies, then check the article on how to increase running stamina for beginners…

Does walking help running endurance?

Yes, walking can help running endurance, especially if you are doing brisk walking.

What you can do is, on your rest day, you can go for a short brisk walk.

This way you will be able to get a break from running as well as recover faster.

Can running in place increase endurance?

Yes, running in place can increase endurance. However, it is less involving than actual running.

So, you will have o spend more time running in place than you may be ready to spend.

But if you want to take this route, check out is running in place as effective as jogging…

Conclusion

The goal to improve running stamina in 2 weeks is achievable.

You have to be willing to put in the required hard work.

Since you have reached the end of this post, I’m sure that you are pretty serious about it.

You only need to be consistent in your approach…and you will be there in no time.

BTW please share this post with your friends and family….a lot of people have this question…let’s together help them out…

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