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What is the fastest way I can increase my endurance and speed?
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Dr. Jeffrey Sider
Sports Medicine
In brief: Two different goals?
The best way to increase your enduance is to run whatever you can comfortably do and increase that amount by about 10% on a weekly basis.
That will help you be able to run further. Now if you want to run faster, you must work on speed training. That will involve a combination of short sprints of about 60-90 seconds with 90% intensity and shorter 10-15 seconds sprints at almost top speed.

In brief: Two different goals?
The best way to increase your enduance is to run whatever you can comfortably do and increase that amount by about 10% on a weekly basis.
That will help you be able to run further. Now if you want to run faster, you must work on speed training. That will involve a combination of short sprints of about 60-90 seconds with 90% intensity and shorter 10-15 seconds sprints at almost top speed.
Dr. Jeffrey Sider
Dr. Jeffrey Sider
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