Do interval training
Add high-intensity interval sessions
Include tempo runs or threshold workouts
Increase weekly aerobic volume gradually
Train consistently
Use long steady-state cardio sessions
Incorporate hill sprints or incline workouts
Cross-train with cycling, rowing, or swimming
Improve running economy with form work
Strength train to support endurance
Prioritize recovery and rest days
Sleep enough each night
Maintain a healthy body weight
Stay hydrated
Eat enough carbohydrates for training
Build training load progressively
Monitor heart rate and effort levels
Test and track VO2 max regularly
Reduce smoking and limit alcohol
Warm up properly before hard sessions