[header] How to build up to long runs [title] Do one long run a week. [step] Take good note of that-don't make all of your runs longer. If you've been running 3 miles (4.8 km) a day (for example) 3-4 times a week, don't suddenly make all your runs 4 miles (6.4 km).
[header] How to build up to long runs [title] Do one long run a week. [step] Take good note of that-don't make all of your runs longer. If you've been running 3 miles (4.8 km) a day (for example) 3-4 times a week, don't suddenly make all your runs 4 miles (6.4 km).
Instead, spend 3 or 4 days training to do a longer run. Of course, if you're just starting to train, it doesn't hurt to set aside a day or two each week to train. Increase speed gradually, and you will notice improvement in less than 1 mile (4.8 km). Also, increase the amount of activity you do to break up any old habits. Besides adding additional 10 minute runs to your workout you'll be wasting your time, and doing a long run mainly on rest days like the weekends is useless. [substeps] Keep in mind that duration is generally not a good thing to do. Just pick one day a week to go longer. [title] Gradually increase that long run by half a mile to a mile each week.