Wanting to run further?
 

Anyone else wanting to run further?

So far I can run 2 - 2 1/2 miles non-stop. I really want to be able to run 4 miles. My overall goal is 7 but I figured 4 is a good start. What I really need is a running schedule to get me there :) Any suggestions runners?

I am also at 2-2.5 miles and want to run farther. I'm currently following the end of C25K. I believe that will get me to running 3.1 miles. Once I do this I'd like to spend 2-3 weeks trying to improve my 5K speed.

Then I want to improve my distance to 4 miles.

Then I found a 10K program that requires being able to run 4 miles at the start.

What program is this? The ones I have seen all revert back to intervals and I prefer straight running.

http://www.coolrunning.com/engine/2/2_4/138.shtml

It's by the same people who did C25K.

I really like the structure of having a workout plan to follow and want to continue with it.

There is some intervals thrown in there though. I'm no expert but I believe interval training is one of the best ways to improve. I like that it breaks up the program in C25K. ie one day I'm doing intervals and the next I may do a long run.

I found a 8k program that requires you to run 2 miles in the beginning. I didn't know there was a such thing, but now that I do I am going to try it :)

can you post it?

that may help me make the 3 to 4 mile transition.

The is also a bridge to 10k on coolrunning.com
http://www.coolrunning.com/engine/2/2_4/145.shtml

I am at 3.2 miles currently wishing to run 4. I'm adding on a 1/10th of a mile every other week. May take me awhile but I don't want to risk injury when I'm come so far at this point.

It is suggested on Runner's World that you increase your mileage no more than 10% per week to avoid overuse injuries.

That advice has been all I've needed. I did my first 5k last November and have steadily increased my mileage every week following those guidelines. I am currently on track to run a full marathon in December. Honestly, I feel that if you can run a full 5k, you can run any distance. Time and repetition are your friends in running. If your goal is to become a long distance runner, don't worry too much about speed. Just log the miles. You naturally get better just by doing it.

Don't forget to eat some chocolate:

well.blogs.nytimes.com/2011/08/03/how-chocolate-can-help-your-workout/

(Sorry, can't post links yet, cut and paste as necessary.)

hal higdon has some great plans too!

http://www.halhigdon.com/10ktraining/10kintro.htm

I remember hitting those milestones! Once you build that base of 3...you can easily get up to 6! Once you are 6 you can work your way up to 13.1 and then a Marathon...Well if you want ;-)

hal higdon does have great plans :) That's where I got the 8k training from. It doesn't look like I can post the link yet...almost to 25 posts though. let me try

halhigdon.com/8k/8knov1.htm

It doesn't look like it'll work...well just got to halhigdon.com and select 8k training. I chose the novice running plan but you can choose what you feel comfortable with :)

letsrun has message boards that are similar to this site but encompass running and anything you could imagine, so you might be able to get some advice there too.

I am wanting to run further as well and what has gotten me to about the same place you are is to integrate a couple of minutes of walking.

Google is your friend! You can find a variety of programs.