Long distance transition
lacurandera1
Posts: 8,083 Member
What were some techniques you all used to move into legitimate long distances? How did you progress from a 5k to a 10 k? A 10 k to a half?
I run 10 -12 miles through 2 or 3 sessions a week. A 5 mile run is not a problem for me to complete, which leads me to believe I could *probably* move a little bit further, but I have doubts about how MUCH further. How did you all push past your max? Should I be decreasing my pace to allow for longer endurance? I'm just not sure how to approach it and would like to be able to at least complete a 10 or 12 mile race at some point throughout 2013.
Do I necessarily need to increase my weekly mileage to achieve this goal? I have a lot of other activities I am committed to and for the time being don't see myself devoting, say, twice the time to running per week as I do now.
I run 10 -12 miles through 2 or 3 sessions a week. A 5 mile run is not a problem for me to complete, which leads me to believe I could *probably* move a little bit further, but I have doubts about how MUCH further. How did you all push past your max? Should I be decreasing my pace to allow for longer endurance? I'm just not sure how to approach it and would like to be able to at least complete a 10 or 12 mile race at some point throughout 2013.
Do I necessarily need to increase my weekly mileage to achieve this goal? I have a lot of other activities I am committed to and for the time being don't see myself devoting, say, twice the time to running per week as I do now.
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Do one long run a week. Add a mile a week. At first, run at a relaxed, easy pace. Then gradually increase your pace, but you don't want to ever run as fast as shorter distances if you are training for a race. You can train for a half marathon with 20-25 miles a week, but you will need to cross train as well. There are a lot of training programs you can find online.0
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If you can do a 5mile run you can definitely do 6! One long run a week about a minute per mile shorter than your current pace should let you complete a long run that is 2 - 4 miles longer than what you're currently use to.0
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Yes, you will need to increase your mileage if you want to run further. The rule of thumb is 10% at a time or you run the risk of injury.
You don't have to run more days of the week just increase your mileage on 1-2 of the days.0 -
follow a training plan for a longer distance and implement it up to the mileage that you want to reach (i.e. you want to do a 15k race, use a half marathon training plan and implement to the 15k mark). You will have to increase your mileage overall to make sure you don't hurt yourself, but the plans I've used usually have 3-4 runs a week including my long run which leaves plenty of time for cross training and other activities. (for example, I'm currently training for my third marathon and an olympic level triathlon, I also work full time, have a side baking business, sing in a choir, read 3-4 books a week and hang out with friends 2-3 times a week) You should be able to make the transition without too much sacrifice.
Toss me a message with your e-mail if you want me to send you my half marathon training schedule
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