Paul, how do I increase the distance I can run?

"I have gotten myself into a running "hole," where 2 miles is really my limit. The good thing is that my average mile time has been decreasing, but I really want to start incrementally increasing my distance. Do you have any suggestions? I decided to suck it up and run 3 miles yesterday, but I was VERY tired from 2.5 to 3 miles. Let me know if you have any advice!" - from one of our Elevation Boot Campers


Increasing your distance is pretty simple. First off, make the increases gradually. Increasing from 2 miles to 3 miles won’t work very well. Think about increasing your longest run by a ¼ mile a week or ½ mile at the most. So next week plan to do a 2.25 or 2.5 miler. It sounds like 2.5 is doable now.   

Building Speed

Keep in mind that not every running workout needs to be a fixed distance at a steady pace. What I suggest for people who want to get faster is to pick a distance (let’s say a 5k) and alternate running a fast ½ mile with a slow ½ mile. The fast part is faster than your steady run pace and the slow part is slower than it. As you get used to it then you can switch to a fast ½ mile followed by a slow ¼ mile. Keep increasing the length of the fast part and decreasing the length of the slow part. Do this gradually over the course of a month or two. You’ll see your speed on your 5k improve. You can also do this based on time rather than distance, i.e. run fast for 2 minutes then slow for 2 minutes working your way up to fast for 3 minutes and slow for 1 minute.

Example Speed Building Plan:

Week 1 – Alternate fast ½ mile with a slow ½ mile

Week 2 – Alternate fast ¾ mile with a slow ½ mile

Week 3 – Alternate fast ¾ mile with a slow ¼ mile

Week 4 – Alternate fast 1 mile with a slow ½ mile

Week 5 – Alternate fast 1 mile with a slow ¼ mile

Week 6 – Go for your best 5k time

Week 7 – Set a new goal speed and start all over.

Building Distance

The principles of building speed also apply to people who want to increase their distance as well. Pick a fixed distance (let’s say 4 miles). Run one mile then walk ¼ mile, run another mile then walk another 1/4. Repeat that pattern until you reach 4 miles. As you improve, lengthen the run portion to 1.5 miles. Gradually work up to a 2 mile run followed by a ¼ mile walk and then a 2 mile run. Then just eliminate the walk altogether and you’re at 4 miles.

Example Distance Building Plan:

Week 1 - Run 1 mile, walk ¼ mile, run 1 mile, walk ¼ mile….repeat to 4 miles

Week 2 – Run 1.5 miles, walk ¼ mile, run 1.5 miles, walk ¼ mile, run 1 mile

Week 3 – Run 2 miles, walk ¼ mile, run 2 miles

Week 4 – Run 2 miles, jog ¼ mile, run 2 miles

Week 5 – Run 4 miles

Week 6 – Set a new goal distance and create a pattern based on this format.

Distance and speed improvements occur gradually, but using this philosophy is the best way to guarantee progress. Remember, these are just guidelines. It is best to understand the principles and adjust the distances based on what your body can handle and what your goals are.

Be well,

Paul

Paul Dziewisz

Active Personal Fitness

www.ActivePersonalFitness.com

267.626.7478