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Beginners tasks for stamina
Around the Academy:

1. Technical Exercise
In terms of technique, endurance running is slightly different to sprinting.

For example, when you sprint you pump your arms to help propel you forward.

However, in distance running you should avoid using your arms to any great extent as this will help you to conserve energy.

Try sprinting then running slowly to identify what else changes.


2. Cross country running
Split a course/football pitch into four sections, e.g. one section is one side of the pitch.

Alternate walking and jogging along each section.

So walk long side, jog short, side, walk long side, jog short side, and so on.

Build this up slowly, eventually jogging, two sections, walking one, jogging two and so on.

You can vary this task by using a set route and alternating between the jog and walk every 30 seconds, or two hundred steps.

See if you can find a friend or two to do this with you, they can help you stay motivated.

The joy of doing laps in this way is that you can run at different speeds but don't need to worry about losing each other.

If you find yourself getting bored then you aren't working hard enough.

Try to speed the jog up to a steady run, and replace the walk with a slow jog. Keep going for a minimum of 20-30 minutes.


3. Skipping
If possible, use a mixture of fast and slow music and try to skip in time.

Once you are comfortable with the basic skip, try to vary the types of skip used (two feet, alternate legs, twisting the rope).

Each week, try to build up the length of time you are skipping for.

Try skipping for a minute, then jog slowly for a minute to recover, then skip again for another minute.

Aim to keep this going as long as you can. As you start to tire, do 30 seconds of skipping, 30 seconds recovery, then 20 seconds of each.

In this way you should be able to keep it up for at least 5-10 minutes.


4. Running on the spot
Run on the spot for a set period of time such as five minutes.

Or for a number of set periods of time with a rest, e.g. one minute running, 15 seconds rest.


3. Swimming and Cycling
Do you have access to a bike and/or swimming pool?

If so, then try doing anything continuously for a minimum of 20-30 minutes and this will help massively to build your stamina.


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