How To Run Faster And Longer

Advice on how to run faster and longer, by which, I mean, you're doing some endurance running and you want to improve your performance over long distance races, anything from 3k, 5000 meters, up to marathon. If you're already doing some sort of regular running training, then things that will help you improve will be some combination of running more frequently (as in the number of days of the week that you run), the total distance of running that you cover (sort of the volume of running), and depending on the structure you've reached so far. You should be thinking about some variation in the speeds, the paces, of training that you do.

So, sensibly, you'd be looking at introducing some sort of interval training where you're running at a fairly high speed, still aerobic training. You'd be looking at doing some sort of threshold training which will basically improve your endurance, in particular, for distances of 10k, half marathon up to marathon. You should be looking at certainly about once a week extending your long run depending on what you're used to doing, but maybe thinking about an hour and a half, maybe up to two hours and then longer, then if you've got some specific marathon target.

So, your racing speed, obviously, the further your racing distance, the slower your racing speed will be. So you're looking at building up a training program that has a balance of volume, speed that, one way or another, relates back to your target race distance and that covers the different paces that will make the optimum training for the distance that you're targeting. So, those are some basics on how to run longer and faster. .