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running for longer periods of time
how can i run for longer periods of time and faster?
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Well, first of all make sure you're comfortable knowing your regular relaxed running pace. To improve your speed, run a few minutes at a casual conversation pace then run a minute or two at your race pace.
If you run a 5k a couple times a week for example, try doing 15 mins of speedwork to replace an easy run.
During your easy runs, start running longer distances. Add a half a mile or a mile and ease your way into it. As you run longer distances, speed will come in time.
Try running some 600's (about the perimeter of 2 soccer fields). My cross country team does that twice a week, and we do it four times. I run each lap in about 4:25 on average, and each day I do it I improve. Take a rest of a minute or so after each lap. 4:25 isn't the best, but I'm certainly getting better. So set some little goals for yourself and don't start out too intensely. Don't be discouraged if you have a bad day, or even a bad week!
Remember to have patience. It has taken me several months to improve my speed and distance. Lots of dedication is necessary! Your body WILL adapt, but DON'T over-train or you can lose fitness. I would advise against running more than five times a week, as it can really take a toll on your body.
Hope I helped & God bless :)
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Pace yourself. I do this awesome program that worked well for me.
The first week, I would stretch for 5 minutes before doing anything else. Then I would walk for 5 minutes, jog for 3 minutes, walk for 5 minutes, jog for 3 minutes - etc. Always end the final jog with a stretch.
The second week is the same, but the jog is increased to 5 minutes.
The third week is the same, but the jog becomes a full on run, and is increased to 7 minutes.
Each week, increase the run by 2 minutes. You should do this 3-5 times a week. If you start out slow, your muscles will become stronger and you can run harder/faster/longer in about 2-3 months. It works! I did this when I was training for the Marines.
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