Summarize the following:
It will help to stick with your regimen if you make a schedule, and stick to it. It will help you accomplish your goal of increasing your stamina, and will also give you an opportunity to gather metrics: do you maintain a steady pace? Are you able to run longer or faster (or both), or have you reached a plateau? Here is a sample schedule that will help you develop both endurance and speed: Day 1 - Steady Intervals. Warm up for 15-20 minutes, then run at high speed for one minute followed by one-minute, fifteen-seconds of slow running or walking. Repeat these intervals six to eight times. Maintain a steady time for each phase (using a stopwatch), and then cool down 20-30 minutes, gradually slowing to a walk. Day 2 - Easy run day (only 25 miles (3.28.0km), depending on you and your running experience). Day 3 -Pyramid intervals. Warm up for ten to fifteen minutes, and then run a pyramid interval set, as described above. Run at a comfortable pace for 15 minutes, then do a variable interval set. Finish up with a twenty to twenty-five minute cool down, ending at a comfortable walk. Day 4 - Easy run (25 miles (3.28.0km),depending on you and your running experience). Day 5 - Easy run (25 miles (3.28.0km),depending on you and your running experience). This might seem like a lot of rest, but then you did run pretty hard on Day 3. And given you are running long on Day 6, it would be best to be well rested when you run long. Day 6 - Long run. Start slowly and run at an easy, conversational pace for 40 to 90 minutes. It is helpful to have a friend or family who is willing to run with you, or at least follow along on a bike. Day 7 - Rest day (25 miles (3.28.0km), depending on you and your running experience. Every 8th week, take the day off.) Push yourself once every three weeks or so with this technique: Find a local track or flat surface of about 14 mile (0.4km) (400 meters) to run on. Avoid streets, as they are too curved; the curb foot will be noticeably lower than the street-side foot. Stretch with dynamic stretches (not static) and do a light warm up (e.g. 25 push ups or jog). Do a 14 mile (0.4km) sprint followed by a 14 mile (0.4km) jog. Do the sprint and jog routine for at least 2 miles (3.2km). Exceed your reach. Once you've reached your limits of duration, make note of the time and the location of your run. Keep that as your minimum distance/duration, and try to beat that number. As you improve, raise your baseline. Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch. Do not quit your regimen, do not tell yourself you'll do it tomorrow, do not tell yourself you're too tired, and do not tell yourself you're too busy. Run in the morning to get it over with.
Set a schedule. Mix it up a little. Make a commitment.