How To Build Up Endurance. Start by increasing one of your weekly workouts by a small time frame, say five minutes. Both are important if you want to improve your performance.
10 different ways to do a biceps curl. The conservative view on tempo runs suggests that you cover 20 to 40 minutes at a pace that's 10 to 20 seconds per mile slower than your 10k pace. Combine strength days with cardio days.