Do high-intensity interval training
Do tempo or threshold workouts
Build an aerobic base with steady-state cardio
Increase weekly training volume gradually
Include long endurance sessions
Train at or near race pace for your sport
Add hill repeats or incline work
Use progressive overload in your training plan
Cross-train with cycling, rowing, or swimming
Strength train to improve running economy
Improve recovery with sleep and rest days
Maintain proper hydration and nutrition
Keep body weight in a healthy range
Avoid overtraining
Train consistently over time
Use altitude training or simulated altitude if appropriate
Track progress with periodic VO2 max testing