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the best way to improve your endurance try to run, bike, or swim at least 4 times a week. Also make sure that each time you run try to run half a mile longer than the last and if you swim try to swim 200 meters more than the last time and you will notice that as you do more you will get better. For running I recommend not running on a track but on trails because Running 5 miles on a track feels like running 15 miles on trails. For cycling I live in southern California so a long bike ride for me is riding on a river trail which is about 32 miles long and it takes you to the beach so you can relax there after but make sure if you cycle you keep going steady.

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