you should run at approximately your normal speed. Pull out the stops and run fast during the final third of your workout. By making an effort to stick to this each time you go out, you will find that you are able to run faster and longer than before. Prime Time Boost To increase endurance and speed, train like Kenyans train. Kenyans typically take the first portion of a run relatively slowly. You can then gradually increase your speed throughout the run. In the second third, you must run at what is a normal pace for you. During the end of your run, run at your fastest pace. Doing this regularly will increase your endurance and
