For about a month and a half now, I've been running hard for about 20 min. about every other day. I've hiked it up to every day I can now. It's the best I can do right now, but it doesn't seem to be getting any better. I know I shouldn't expect monumental bounds, but I shouldn't feel just as winded and tired after every session. I *shouldn't* be doing anything wrong, but there may be something I'm just *not* doing.. The goal of increasing endurance is to run longer. If I can run longer, I wouldn't feel so bad about 20min/day. My recovery is great though. 2 minutes after the run, I'm walking at a fast pace and I'm breathing normally. What's going on? :|

You might want to check into HIIT (High Intensity Interval Training). Its what John does. Many others here use it too, and I am working my way into it.

Instead of leveling out, you fluxuate your intesity every minute. This apparently helps increase cardio gains.

Heres an article on it: http://davedraper.com/hiit-cardio-training.html

Jump rope. Jump rope as long as you can and do it hard. And try doing it doubletime, or hopping on one leg, or switching feet back and forth etc all that wonderful jump rope stuff.

Boxers do jump rope for a reason, and that's pure endurance and stamina

You might want to check into HIIT (High Intensity Interval Training). Its what John does. Many others here use it too, and I am working my way into it.

Instead of leveling out, you fluxuate your intesity every minute. This apparently helps increase cardio gains.

Heres an article on it: http://davedraper.com/hiit-cardio-training.html

Not ready for that unfortunately, and believe me, I've tried it. :(

Sure you are! You're already running 20 minutes. Now all you have to do is slow down a little and you'll be doing HIIT in no time.

HIIT isn't about intensity, its about preventing your body from achiving a steady state by pushing and then relaxing. I bet that you are hitting a steady state burnout. You might find you get better results if you just slow down in intervals, and dont run any faster then you do now. And I bet you'll be able to keep on going a lot longer then you'd thought in no time.

This makes more sense for exercising the cardiovascular system then just trying to 'pump' it like a muscle by pushing on it. The cardiovascluar system is a network of exchanges and needs to be allowed to flow. Pushing it creates work, making the cardiovascular system work harder and therefore get stronger, but it must be allowed to catch up if its going to keep up.

Jumping rope also sounds like a good way to do it because the technicality keeps you at a slower pace. With running theres nothing to keep you from pushing too hard.

Absolutely! You're ready for it. Just do it in steps.

Just over one month ago I was sitting on my couch being a slug. Since I discovered John's site I've been doing HIIT during the week and then an endurance run on Saturdays. It helps to mix it up a bit. Yesterday I ran for one hour!

Sure there's a big difference between 23 min HIIT and a whole hour, but I've been building it up. Endurance has been a goal of mine.

Since you can do 20 minutes every day you might want to slow the pace down a bit and go for 30 minutes. Then next week try to do it again. Pretty soon you'll be pushing yourself to go 35, 40, 45 minutes.

Re-read Fluke's posts again. Definitely some good advice in there.

Good Luck and keep us posted!

Kevinp