Increasing Running Distance

live4turns

I've been stuck at 5k for almost a year now and can't seem to go further than that. I've tried and I just conk out physically. My muscles start to burn (especially my calves) and I just can't seem to break that 5k mark.

Running profile:
I run about a 9 min/mile pace.
I'm a forefoot striker/Pose running technique

Body profile:
Muscular build

I eat healthy and enough to keep energy levels up. I'm wondering if it's my technique, my body build, or something else that is making my running difficult.

I recently incorporated spin cycling into my cardio routine but I do endurance cycling. Perhaps its my stamina that is the problem. I'll cycle with moderate effort for about 40 minutes in 65-75% target heart rate (occasionally go up to 90).

Any tips/advice from the running pros on MFP? Thanks. Much appreciated!

brityn

The way I increased my mileage was by running a lot slower...It absolutely sucks, but if you're expending less effort by running slower you may have a little more steam to run further. I do one quick 5k (9-min mile) tuesdays, some hill work on thursdays and a long slow 10-min mile 60 min run on sundays. See if this helps you out. Also, make sure you have a rest day (that means no cycling or running) before you try the long run even a high carb dinner would help

Lleldiranne

I went from 5k to 10k by slowing down a bit while I built up my endurance. Then, when I was going an extra mile or so, I'd build back up to my speed (around a 10 min mile at my best ... I'm slow). Then when that was easy, slow a bit and build up to another mile (or even half mile), etc.
I ran a 5k in late Apr and was up to10k by mid July that year. My time for 10k was just over twice that of 5k, so I guess it wasn't too bad!

jeffrodgers1

The way I increased my mileage was by running a lot slower...It absolutely sucks, but if you're expending less effort by running slower you may have a little more steam to run further. I do one quick 5k (9-min mile) tuesdays, some hill work on thursdays and a long slow 10-min mile 60 min run on sundays. See if this helps you out. Also, make sure you have a rest day (that means no cycling or running) before you try the long run even a high carb dinner would help

What she said... Long Slow Run on Weekends. I believe its supposed to be 2 minutes off pace.... ie. if you run a 9 minute mile, aim for 11.

Add no more than 10% per week to your Long Slow Run (time or distance) to avoid injury.

Like her, I run a couple of other runs a week (Tempo's and Intervals) which are really more spead training than anything.

noltes2

Strength training really helped me go longer.... try doing leg extensions, lunges, squats, hamstring curls,and leg press 3 sets of 12 2-3 days a week. You'll see power gains after a couple of sessions!

ilsie99

I suggest you make one of your running days a long run day. Start at 3 miles, and increase that distance every week by 0.5 miles till you get to 5.

Keep your heart rate in zone 2. If you don't have a HRM, slow your pace down on the long run by about a minute or minute thirty.

Elzecat

BUMP...even though I have only gotten up to running a mile without stopping...I appreciate all the suggestions as I think they'll help me too

snkeller24

bump

brityn

The way I increased my mileage was by running a lot slower...It absolutely sucks, but if you're expending less effort by running slower you may have a little more steam to run further. I do one quick 5k (9-min mile) tuesdays, some hill work on thursdays and a long slow 10-min mile 60 min run on sundays. See if this helps you out. Also, make sure you have a rest day (that means no cycling or running) before you try the long run even a high carb dinner would help

Also, they say not to increase your long run by more than 10% a week. So, that's a slow steady climb.

live4turns

Thanks everyone! I will definitely try it all.

Brityn - what's your hill workout like? Do you sprint up hills and walk down or do you do a run on long climbs?

jeffrodgers1 - Do you do your intervals by time, distance? Also, do you use your heart rate monitor as well? I'll usually sprint for 50 100 yards then wait till my heart rate goes down to 140 and sprint again.

Thanks guys!!

live4turns

Which one is zone 2? I usually run between 65-80% of MHR (194)

jeffrodgers1

I do my intervals by time using a ladder approach.

5 minute warm up -> 30 second sprint -.> 30 second jog -> 45 second sprint -> 45 second jog -> 60 second sprint -> 60 second jog -> 90 second sprint -> 90 second jog -> 2 minute sprint -> 2 minute jog -> 2 minute sprint -> 2 minute jog -> 90 second sprint -> 90 second jog -> 1 minute sprint -> 1 minute jog -> 45 second sprint -> 45 second jog -> 30 second sprint -> 5 minute cool down.

Hope that makes sense?

live4turns

Nice! I will try it tomorrow...that 2 min sprint sounds brutal though.

thanks jeff!

Fernandomike

My man, jeff rodgers is truly a running guru. Don't sweat slowing down that speed will come back to you down the road.

jeffrodgers1

Nice! I will try it tomorrow...that 2 min sprint sounds brutal though.

thanks jeff!

Yes... it is.. but it gets easier every time.

jizenna

Lots of great info here, thanks everyone!

ilsie99

Which one is zone 2? I usually run between 65-80% of MHR (194)

Zone 2 is 60-70% of MHR. You should also be able to pass the "talk test" in zone 2- you have enough breath to carry on a conversation but not to sing a song.

Long runs should be run in between zone 2 and the low end of zone 3. Running slow conditions your metabolic system to utilize long term stored energy (a.k.a. fat) instead of glycogen. Running slow also builds your aerobic base so that next time you can go even longer.

mtntrailrunner

I've been stuck at 5k for almost a year now and can't seem to go further than that. I've tried and I just conk out physically. My muscles start to burn (especially my calves) and I just can't seem to break that 5k mark.

Running profile:
I run about a 9 min/mile pace.
I'm a forefoot striker/Pose running technique

Body profile:
Muscular build

I eat healthy and enough to keep energy levels up. I'm wondering if it's my technique, my body build, or something else that is making my running difficult.

I recently incorporated spin cycling into my cardio routine but I do endurance cycling. Perhaps its my stamina that is the problem. I'll cycle with moderate effort for about 40 minutes in 65-75% target heart rate (occasionally go up to 90).

Any tips/advice from the running pros on MFP? Thanks. Much appreciated!

Your inability to run more than 3.1 miles at a time is in your head. Check out this website http://www.run100s.com/

There are over eighty 100 mile foot races in the US alone. Yes, a human can run 100 miles in a day and no you do not need to be born with special bio-mechanics to do so.

The only thing stopping you from running 4 miles , 50 miles or a 100 miles is you.

Now go outside right now and run five.

live4turns

Which one is zone 2? I usually run between 65-80% of MHR (194)

Zone 2 is 60-70% of MHR. You should also be able to pass the "talk test" in zone 2- you have enough breath to carry on a conversation but not to sing a song.

Long runs should be run in between zone 2 and the low end of zone 3. Running slow conditions your metabolic system to utilize long term stored energy (a.k.a. fat) instead of glycogen. Running slow also builds your aerobic base so that next time you can go even longer.

wow 60-70? that is real low...I feel like that is my warm up....running in this zone should let me run further than 5k! thanks!

Cletc

I've been stuck at 5k for almost a year now and can't seem to go further than that.
I've tried and I just conk
muscles start to burn (especially my calves)

You could try slowing down.
Strap on a heart monitor and jog at 180-minus your age
Start at how many minutes you are running now about what 30 minutes?
Are you running four times a week, alternating shorter/longer hard/easy?

Try the 180-minus-your-age heart rate number.
Increase your duration by two minutes every week,
and you should be making some progress

The lower heart rate will keep you from over-doing it too soon so you can go longer and longer minutes which will translate eventually into longer distances.

http://www.markallenonline.com/maoArticles.aspx?AID=2

ilsie99

Which one is zone 2? I usually run between 65-80% of MHR (194)

Zone 2 is 60-70% of MHR. You should also be able to pass the "talk test" in zone 2- you have enough breath to carry on a conversation but not to sing a song.

Long runs should be run in between zone 2 and the low end of zone 3. Running slow conditions your metabolic system to utilize long term stored energy (a.k.a. fat) instead of glycogen. Running slow also builds your aerobic base so that next time you can go even longer.

wow 60-70? that is real low...I feel like that is my warm up....running in this zone should let me run further than 5k! thanks!

Yeah, it's low! And the first time you do it, it will feel slow. But run slow, master the distance, and then you can start adding in some speed.

scottb81

If you train your body to run at the low heartrate you will over time be able to run faster at a low heartrate. If you are running a 9 minute mile right now at 80% you can train yourself to run that same 9 minute mile at 65 or 70%. At that point, what seems hard now will feel effortless then. Also, you will be able to run much faster and longer at 80%. It is guaranteed to work but will take several months to develop the systems if you have never done it before. In running lingo it is called building your base.

So, to answer this question:

I eat healthy and enough to keep energy levels up. I'm wondering if it's my technique, my body build, or something else that is making my running difficult.

It is your lack of aerobic development that is holding you back.

Veele_

A mixture of speed sessions with intervals and slower longer runs will both help build up your endurance. The fast intervals will make your normal runs feel more comfortable, whilst slowing down whilst building up your mileage will help build up your stamina/endurance. Don't increase your weekly mileage by more than 10%. You can choose to split this 10% between your runs throughout the week, or add it all on your long run, but don't increase too much too soon. If you've got a garmin or an HRM set a target zone to remind you not to go too fast. Treat your long run as an easy run/jog. Once you've managed a longer distance, you can start working on improving your speed again.

live4turns

If you train your body to run at the low heartrate you will over time be able to run faster at a low heartrate. If you are running a 9 minute mile right now at 80% you can train yourself to run that same 9 minute mile at 65 or 70%. At that point, what seems hard now will feel effortless then. Also, you will be able to run much faster and longer at 80%. It is guaranteed to work but will take several months to develop the systems if you have never done it before. In running lingo it is called building your base.

So, to answer this question:

I eat healthy and enough to keep energy levels up. I'm wondering if it's my technique, my body build, or something else that is making my running difficult.

It is your lack of aerobic development that is holding you back.

This makes lots of sense to me...this is my new plan now! thanks scott!

scottb81

Also, the number 1 determinant of your running fitness is running lots of miles each week. By running at a slower pace now you can start building towards lots of miles.

If you want to run a fast 5k you need to be running five or more times a week and putting in 30 or more miles in the week.

If you want to do that just build towards it slowly so your body adapts each step of the way and you don't sideline training with an injury.

Also remember that your running will continue to improve for around ten years if you maintain consistency in training. So, the mountain you can climb is very high but the only way to get to the top is a little at a time.

fteale

Do you take water with you when you run? I couldn't break 6k until I started taking a water bottle with me. With electrolytes in, even better.

Other than that all I can recommend is just doing it. Set yourself a circular route that is 7km. Then you can't turn back. Once you have done it once you know you can.

ashley_jorah

I have an 8 week run-further program. And I have an 13 week run-faster program.

The run further program tells you how far in run in a certain amount of time.

It's by the same group that did the sun-run training program. (which I think is similar to the couch to 10K??)

Let me know if you're interested in it!