best way to build up stamina??

[Docker Clint]

You will find most pre-season training programs performed by clubs involves intense interval training. That is repeat sprints ranging from 50 - 200 metres.

That isn't interval training.

It'd probably help to know what sport the OP is training for, even the fittest footballers cant run flat out all day, they make it look easy when you're sitting in the stand but when you get out to them after a concerted effort they're puffing and blowing and pretty knackered. It's all about recovery and what energy system you're using.

 

[Arkadia]

When i mention repeat sprints, obviously you have to take into account the period of recovery after completing a sprint interval. Sprint interval could be running at full pace or cycling flat out for 15-20 sec or swimming hard for 1 lap.

The period of recovery is very important. During the rest period after an interval, you do not stop the activity, but you may walk or cycle at a slow pace, you may wish to rest for 2min before performing another interval.
The basis of the interval training is to ensure that the sprint is done at the optimal intensity.

I agree it is all about the recovery period and what energy system you are using, ie event that lasts for 6 sec uses ATP (Phosphagen) energy system , making this anaerobic power , utilizing fuel stored in your muscle for power and strength.
Event lasting for 30sec or less use anaerobic energy system.
Event lasting for 15min start to use both anaerobic and aerobic energy systems.
Events lasting between 20-60min start to use aerobic energy systems

I repeat, you cannot do interval training every day, it is taxing on the body.

The original question was 'What is the best way to build up stamina?' - i mentioned interval training as the quickest and best way to build stamina.
I was shot to pieces as providing useless information, each to there own i say.

I know runners who are putting in lots of km yet there body shape is the same
and there not any fitter. I challenge them to a short sprint or 2 and they are knacked afterwards, they think by running at a steady pace for 30-40min they are getting fitter.
Any exercise is good, gets the heart pumping and limbs moving, But for best result to increase stamina , you need to consider the type of exercise, frequency and intensity of your workouts. People may be happy jogging or walking, it will burn fat and it is good for you.

Consider we live in a fast paced world and time is important, if you've got
30min , its best to exercise more intensely(within your limits).
You don't have to choose one form of exercise but there are benefits in cross-training. Add Swiming, cycling,rowing, running every day you may be at risk of suffering injury , it is very stresfull on the body not to mention the wear and tear as you get older.

The best exercise is one you will enjoy and keep doing. Enjoy my friends

 

[Oberfuhrer Abetz]

I know runners who are putting in lots of km yet there body shape is the same and there not any fitter. I challenge them to a short sprint or 2 and they are knacked afterwards, they think by running at a steady pace for 30-40min they are getting fitter.

Next your going to bring out the old sprinters being lean because they sprint Body fat % is down largely to calories in vs calories out, sprinters have teh muslcez because they nearly all do weights. Do the runners you know do other forms of exercise?

I would also say the runners you know are fit, I would also bet on them to beat you in a race if they did a block focused on anaerobic intervals for a month or so before hand (if I am correct in assuming your a bloke who has trained pretty much exclusively using intervals).

 

[horj89]

As of late I've been doing some running at a local soccer pitch. Most soccer pitches are 100m long by 50m wide. Give or take a few metres.

I run the 100m at a solid pace similair to that of a 400m race. Then a slow jog for 25m and walk 25m along the goals. Then the same 400m pace back up the other side and repeat the jog and walk.

 

[Colin D'Cops]

Was playing tennis today and noticed there was a guy doing the exact same stuff on the soccer pitch as you mentioned above Horj.

Sure you don't live in Melb?

 

[Arkadia]

Next your going to bring out the old sprinters being lean because they sprint Body fat % is down largely to calories in vs calories out, sprinters have teh muslcez because they nearly all do weights. Do the runners you know do other forms of exercise?

I would also say the runners you know are fit, I would also bet on them to beat you in a race if they did a block focused on anaerobic intervals for a month or so before hand (if I am correct in assuming your a bloke who has trained pretty much exclusively using intervals).[/QUOTE

No i haven't. Please don't assume. Assumptions and guarantees are the mother of all stuff-ups.

For your information i represented Victoria in the 400metre sprints. You need a combination of energy systems to run the '400' . Played Amateur football for 'Old Ivanhoe' and joined the army reserve as a reservist at the
'1st commando regiment in Williamstown'.

Basic entry fitness test - Run 2.4km under 9min-30sec.
-March 10km with 15kilo rucksack under 2hrs

Juggling work and family i still perform the following basic Exercises i was doing 10 years ago.

Day Week 1 Week 2 Week 3 Week 4

MON Steady Run Swim Circuit Work AM-swim 30min
45min 30 min 45 min PM-Circuit 40min

TUE Circuit Work Circuit Interval run Interval run
30min 45 min 10 X 200 10 x 400

WED Interval Run AM- Swim 30min Easy Run
10 x 100 45 min PM-Circuit 30min 30min

THU AM-Swim 30min WALK Run Walk
PM- RUN 30min 45 min 30min 1hr

FRI AM-WALK 1hr Interval Swim - 30min Swim-30min
10 X 100

SAT - - - -

SUN Fartlek Swim Fartlek Easy jog
(OPTIONAL) 45 min 45 min 45min 1hr

If you want more advance training , i can post that as well. But it might just be to difficult for you.
I will even give YOU a head start in a 3km or 5km race and you wont beat me. I Guarantee that. I train at 'Chelsworth Park' Ivanhoe.

Getting back to the original question whoever wants to listen instead of assuming, the best way to build up stamina is to incorporate
INTERVAL TRAINING. Now i have to get back to work , wasted my time trying to explain this to .................!

 

[Mofra]

The best exercise is one you will enjoy and keep doing. Enjoy my friends

This is probably the best piece of advice on this thread.

The best routine in the world is useless unless a person can stick to it for any length of time.

FTR:I was also more of a long distance runner, and my best results in training occurred when I started adding a few intervals into my runs. Not massive fartlek type stuff, just sprints & slow downs in the middle of runs, with hill-sprints & stretching at particular points.

Knee is buggered as of April 08, took up swimming instead. Was woeful at it until I could manage a decent distance, added high-intensity laps into my workout but found I had to be decently fatigued before I felt any real benefit.

Have changed to gym workouts, however on Monday after a decent lay-off I tried my 2km swim to see how much I've lost - not much fortunately, even felt ok after a 600m cooldown.

 

[Oberfuhrer Abetz]

I am the greatest amateur footballer.... amateur soldier....amateur sprinter....blah blah blah

So you do a fair bit of non-interval stuff yourself great...