How to Build Your Stamina in Two Weeks

Written by yvonne glasgow
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How to Build Your Stamina in Two Weeks
Build stamina with consistent exercise. (Bicyclist image by Ilija Mitrevski from

Over a period of time, exercise increases stamina and reduces fatigue, according to "Fit To Be Well: Essential Concepts." Anyone who takes his exercise routine seriously will build up stamina and endurance the more he works out. Following the same basic exercises will not only help the body gain stamina, but it will also lead to muscle memory, making the routine easier. This is why most fitness professionals suggest switching up fitness plans to confuse the muscles.

Skill level:


  1. 1

    Depending on the routine for which you are trying to build stamina, pick an appropriate fitness act and begin doing it at a minimal rate. To build up stamina for running a 6-mile, or roughly 10-kilometer, race, start by running a mile for three or four days. Normally this process of building stamina is stretched out over a longer period of time, but for a quicker stamina build it is important to take fewer days to get there, instead of the normal weekly intervals that are recommended.

  2. 2

    Add on another mile for the next three days. Run at a higher speed as well. Running in intervals at this point can also help keep the body from getting bored, by adopting muscle confusion. Run for the first five minutes, then walk for two, then run again. This will also help build up the body's endurance by teaching the muscles to expect the unexpected, according to "Structure & Function of the Body."

  3. 3

    Run 4 miles for the first half of the second week, and then 6 miles for the second half. By this point the body should more easily be able to run this distance at whatever speed is chosen. Follow this formula for any sport and fitness that is chosen, but starting out slower for a counted number of days and adding on speed and amount as days increase.

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