As strength coach Frank Baptiste, founder of Frankly Fitness, explains, the main distinction between stamina and endurance comes down to how intensely you’re working.
For example, running an ultramarathon relies on endurance, as the aim is to hold a steady pace for several hours. On the other hand, completing 100m repeats at top speed requires stamina, since the focus is on pushing at maximum effort again and again.
However, stamina isn’t limited to short workouts or brief races. It also plays a role during endurance running. On a long, hilly route, you need stamina to drive yourself up each incline. In a race setting, stamina allows you to surge repeatedly and resist challenges from competitors.
Why Stamina Matters So Much for Runners
Many physical activity guidelines focus on cardiovascular endurance, such as jogging for 30 minutes most days of the week or going on brisk walks. While this kind of aerobic training is valuable, there are also major benefits to being able to repeatedly work at near-maximal intensity—which is exactly what stamina supports.
For runners, these benefits carry over into both training sessions and race-day performance.
If you race over distances that demand sustained high intensity, such as the 800m, stamina training is essential. More broadly, the ability to increase pace at key moments in any race helps you respond to surges and defend your position more effectively. Stamina can also improve your ability to navigate obstacles quickly during cross-country or trail races, including logs, shallow streams, and rocky sections.
Even if you’re not competitive, stamina still plays an important role. You want to be able to raise the intensity when it counts. For instance, during the final stretch of a race when you’re close to a new personal best, stamina can help you accelerate and maintain that speed until the finish. Or, if a new route turns out to be unexpectedly hilly, stamina can help you climb more efficiently without adding excessive time to your run.
No matter your running style, it’s not ideal to only cover long distances at a slow pace. In both training and competition, having a solid level of stamina can lead to meaningful performance gains.
Effective Ways to Build Running Stamina
To develop stamina, it’s essential to include high-intensity training in your routine. If you currently run two to three times per week, adding one stamina-focused session weekly is a good starting point. If you run four to six times per week, aim for two stamina sessions. Always leave at least one full recovery day between these workouts so your muscles can recover properly.
Below are five expert-recommended stamina workouts to integrate into your training. Before attempting any of them, make sure to warm up thoroughly so your body is ready for faster movement.
Begin With Tempo-Based Sessions
If you’re new to stamina work, start with 30-minute tempo runs that include one interval at maximum effort. This approach allows your body to gradually adapt to higher intensity.
During a tempo run, you maintain a comfortably challenging pace. Gradually build your speed, then about two-thirds into the run—around the 20-minute mark—push the intensity and hold the fastest pace you can manage for three to six minutes. This should feel hard but sustainable, not like an all-out sprint. Afterward, ease back into a slower pace to cool down.
Add High-Intensity Intervals
Once tempo intervals feel manageable, increase the challenge by incorporating high-intensity interval training (HIIT) runs. Interval work is highly effective for improving stamina.
One simple structure uses a 1:1 work-to-rest ratio. For example, run hard for one minute, rest for one minute, and repeat for a set number of rounds.
After 70 It’s Not Walking or Gym Sessions This Specific Movement Pattern Truly Upgrades Healthspan
The harder you run, the more recovery you’ll need before repeating the effort. If you sprint all-out for 15 to 20 seconds, you may require around 90 seconds of rest before reaching full intensity again.
Rest needs vary based on effort level and fitness. As a general guideline, full recovery should allow you to perform the next interval at maximum intensity.
Intervals can be done on flat terrain or hills. Hill intervals are especially effective, as climbing naturally increases intensity without requiring a dramatic increase in speed.
Gradually Progress Your Interval Training
To continue improving stamina, your interval sessions need progressive overload. This may involve increasing the total duration or number of intervals. For example, begin with three all-out intervals and gradually build up to five.
You can also shorten recovery time between efforts. Start with three-minute hard intervals followed by three minutes of easy jogging. Over time, reduce the recovery to two and a half minutes, then continue decreasing it gradually.
Another progression method is to increase the pace during recovery. If your interval pace is 6:40 min/mile and your recovery jog is 12:00 min/mile, try improving the recovery pace to 11:30, then 11:00, and so on.
Include Bodyweight HIIT Workouts
While running-based sessions are crucial for building running stamina, non-running HIIT workouts can also be useful. Bodyweight routines provide variety while still challenging your stamina.
Include exercises that move your body in different directions, such as skaters for side-to-side motion or curtsy lunges for diagonal movement. Training in multiple planes of motion helps activate more muscles and can contribute to greater strength and reduced injury risk.
These workouts are especially helpful on days when you want to rest from running but still maintain stamina training.
Use Mental Strategies to Push Through
Stamina training is demanding and rarely comfortable. Working at maximum effort will leave you breathless and place significant strain on your muscles. That’s why mental strategies can be just as important as physical ones.
When negative thoughts or discomfort take over, your focus shifts toward stopping early. Using positive mental techniques can help you stay engaged and push through.
Helpful tools include visualisation, breathing techniques, meditation, and energising music. Training with friends can add motivation and healthy competition, while positive self-talk and mental toughness work can further support effective stamina development.
