l have good endurance, but id like to get faster, because l play soccer.

then you have to work on sprinting too. since in soccer the average distance sprinted at a time is 60 yards, sprinting is key. You should run about 3 miles a day, if you want to do some distance, but if you work on distance alone, you wo not be sprinting much faster. Try doing 400 work-outs, one lap around the track, where you sprint the straights and jog the curves at least 7 times.

l would say around 20 miles per week.throw in some intervals and then also do long distance and you will be a great runner =)

The amount that u want to do a week depends on ur current fitness. l have ran cross-country & track every year of high school. Since u play soccer l assume u r in pretty good physical condition.

l would recommend trying some acceleration strides daily. Warm up with 2 to 5 minutes of easy running. Begin by doing a slow jog. Gradually increase ur speed to 100 percent effort. The total distance run should be around 100 meters. Jog easy for 100 meters & repeat. Be sure to steadily & gradually increase ur speed over the entire distance.

Hope that helps!

Run 3 miles at least three times a week, but do it on a track at least 2 times. A mile on a track is 4 laps. The following exercise will help endurance and speed:
1. run three laps at a normal pace
2. on the fourth lap, you may be tired, but sprint it as fast as you can. as endurance builds up, this will become easier. if it is too easy after a while, try sprinting the last 2 laps instead of just 1.

l hope this helps.

25-30 miles a week will help build more strength and endurance as well as speed. But you also need to target speed specifically by going down to a running track and doing some interval workouts. basically go and run 8 repeats of 200m (1/2 the track) as fast as you can with 1:30 rest in between.