Any running fans here

Again it depends what you're after. There is a good range of experience around.

I should say when you run 4 times a week only one run is long. The others are shorter. So if you long is 7 miles, make the others 3-4. All runs should be easy. Save the speed work for when you are more experienced and your body has had a year to adapt.

Following a plan can keep you from pushing too hard and getting injured before the race. The Higdon plans are good ones for beginners and intermediate runners. They will get you to the starting line healthy. When you are ready to run faster, you will need to do run more miles, and include some speedwork, but for a beginner, just building your endurance gradually and getting used to pacing yourself is most important.

tooy1234 wrote: »

Thanks people. I'm only at 7 miles and would like to no how often do I up my miles and how many times I need to run a week

Get a plan for beginners; others have already suggested a couple. When the plan says run slow, run slower than you think slow should be. This is important for avoiding injury. Maybe you're the 1 in 100 runners that do this naturally; but if you're one of the 99 out of 100 that start out running too fast, it will be a struggle to learn to run slow enough for the long runs. It's worth the effort.

Here's a site that estimates training paces. As a beginner, you can ignore the Marathon, Threshold, Interval and Repetition paces. Plug in a recent race time and look at the Easy pace it suggests on the Training tab. That's how slow you should run your long runs. At first, it will feel like you aren't doing any work at all. You are, and that will become apparent as the length of the long runs increases.