Long Distance
July 30th, 2009
How best to improve long distance running?
I can only run about a mile straight before I have to stop, I really want to get good at long distance running for both health and personal reward. So what's a good process to improve my long distance running? Should I be running every day? Should I be trying out suppliments? Any major diet changes recomended.
Cheers guys
Running is not about speed; running is about endurance and getting to the end. As a clinic teach and run leader I can tell you that starting out a mix of running and walking will get you going just fine. Your goal should be a continuous 20 minute run, from there you can go anywhere.
A simple program below is based on 3x per week and a 20-minute duration. Just repeat the sets until you reach 20 minutes.
Week 1 – 1 min run / 2 min walk
Week 2 – 1 min run/ 1 min walk
Week 3 – 2 min run/ 1 min walk
Week 4 – 3 min run/ 1 min walk
Week 5 – 4 min run/ 1 min walk
Week 6 – 5 min run/ 1 min walk
Week 7 – 6 min run/ 1 min walk
Week 8 – 8 min run/ 1 min walk
Week 9 – 8 min run/ 1 min walk
Week 10 – 10min run/ 1 min walk
Week 10+ - 20 minute continuously
http://www.coolrunning.com also offers a 9-week couch potato to 5K running schedule as well. It also is a mix of running and walking over a 9-week period. Once you hit 20 minutes from there you can jump off to other distances and types of training.
Also find a run club, they often have clinics and groups running at various levels. Running in a group run offers a great social outlet to be with people who like yourself want to run.
harry
Harry
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