What is a Good Running Distance for Stamina?

Developing stamina for a runner is important regardless if you are a sprinter, a middle distance runner, a long distance runner or a super long distance runner. Stamina can be developed in several ways; however, adjustments to the distance being run is key to every strategy. However, many runners don't know exactly how much distance to add to their training runs to improve the type of stamina that they need for their running events.

Sprinters and Stamina

Sprinters run short races that utilize explosive energy and muscle strength. When they train they focus on building speed and strength. However, stamina is also important for maintaining a balanced running physique and to ensure the muscles can withstand the torture that they are put under during their race. On the other hand, sprinters don't want to over-train in distance running as this can impact their muscle structure and memory. This means that sprinters will want to focus on shorter distance runs, such as between one and three miles when training for stamina. These long runs can be added in once or twice a week.

Mid-distance Runners and Stamina

Mid-distance runners, or runners who run races between 1 and 5 miles will need to incorporate longer distant training runs into their overall training program. These longer runs will need to vary between 200 and 300 percent of their race distance. For example, if you run cross country, then you will want to include long runs of between 6 and 12 miles at least once a week. These long and slow runs will help you to develop the stamina needed to complete your races and to still have a little energy left over after the fact. These runs will also help you to focus on developing running style and strategies. You can add in hill training into these long runs, but the main focus needs to be stamina development.

Long Distance Runners and Stamina

Long distance runners run races between 5 miles and marathons. These runners need to focus heavily on distance runs to get their mileage up. This means that at least three out of five training runs will involve a significant distance. The remaining training days will focus on strength, speed and other running skills. Developing stamina for these distances will require a build up phase for mileage so as you approach a race your distances will gradually get longer. You will build stamina by increasing your weekly mileage by about 10 to 20 percent each week.

Super Distance Runners and Stamina

The super distance runner's training program is all about stamina. In order to be able to complete a 100 mile race the runner will need stamina and muscle endurance. Nearly every training run will involve a significant distance of at least 10 to 15 miles. As the race day approaches you will be running 25+ miles a day and you will also be having one super long run each week. Since stamina training is the focus of the super distance runner's training program they need to incorporate speed training and hill training into their distance runs.