How to Build Up Your Long Run

Adding one longer run into your weekly regime is a great way to build and maintain endurance. But if you haven’t run farther than, say, 6 miles, it’s best to build up gradually. Follow these tips to extend one of your workouts safely and effectively.

Difficulty: Moderate

Instructions

1. Choose one day out of the week for your long run. Most runners do this on a weekend day; but mid-week works just as well.

2. Increase your run by a half-mile to one mile each week. Every second or third week, cut your distance back a bit. For example, once you work up to eight miles, cut back to 6 miles the following week. After that, increase the distance to nine miles.

3. Once you reach 10 to 12 miles, depending on your fitness level and training goals, hold steady until you have a race that designates extending the long run further, such as a half marathon or marathon.

Tips & Warnings

• Keep the pace easy. You should have enough breath to hold a conversation with your running buddy.
• Take one-minute walk breaks every mile if you need to. Gradually decrease the number of walk breaks.
• Join a local running club for camaraderie during your long runs.
• Carry water or Gatorade during your run and hydrate accordingly.
• If the weather gets steamy, lower your pace by 30 seconds per-mile for every 5 degrees above 60 degrees F.