How can i improve my stamina and speed for long distance running?
You don’t want to get shin splints, tendenitous, or other injuries by starting off doing more than your body can handle. Take it slow for the first week or two running no more then three miles the first week then move up to four the next week. Take a break at least once a week. Do some form drills. STRETCH before and after. After those first two weeks, alternate each day running a long distance versus speed training with intervals (ie 2 minutes regular, 2 minutes quick, 2 minutes a little less than race pace then back to regular, etc) Increase your distance and amount of intervals each week.
