How do I up the mileage?…

[Scw787]

I run or rather jog 4 miles regularly…& want to increase this. Is there an app or how do you do it?…. I now love running & run most days !! (Not bad for a 56yr old… whose lost over 4 stone through diet & exercise….)

[Instructor57 Graduate10]

9 months ago you posted that you had started a 10k app.I'm not sure which one you mean but could you use that ?

Or you can use Ju ju's magic plan

healthunlocked.com/bridgeto...

[Scw787 in reply to Instructor57]

Hmm I kind started…stopped..& now just run. Maybe I start that again!!! I’d forgotten that … but feel rightly told off !!

[Instructor57 Graduate10 in reply to Scw787]

Haha, no telling off 🤣I think you misunderstood me 😁

I simply meant was that app suitable ? 😁

[Scw787 in reply to Instructor57]

Lol it was ok….!!!

[roseabi]

Well done for your amazing progress!!

Have a look at the Magic Plans: healthunlocked.com/bridgeto...

[nowster Graduate10]

Definitely try the Magic Plan.

You say you're doing 4 miles regularly. That's a bit over 6km.

I'd suggest picking up the distance-based (10k) Magic Plan at Week 2.

[Scw787 in reply to nowster]

Thanks I’ll look at that x

[Hidden]

When I want to increase distance, I tend to up one run a week within the 10% rule and its amazing how quickly that mounts up!

[Cmoi Graduate10]

Yet another vote for the Magic Plan. I really appreciated the fact that you can do the three runs per week in any order you like, on the day you like. That worked far better for me than a "you must do X on day Y" plan.

[Scw787 in reply to Cmoi]

Oo I’ll definitely be doing this!!

[Frizzbomb67 Graduate10]

Another yes to the magic plan from me 👍🏻 But have a look at the Nike Run Club (NRC) app too as there are lots of guided runs on there. You could use it to up your distance gradually or use it alongside the magic plan. Good luck!

[John_W Graduate10]

Remember C25K? Thought so Have a look at Weeks 7, 8 and 9 to see one way of how it's done.

The basic way to do this is simply to increase the time or distance you run for a little bit each week. You could that either by increasing all your weekly runs (like W7, 8 and 9 of C25K) OR increasing the length of just 1 run so that it becomes eventually a weekly long run.

How many times do you run each week and how long does that take you?

[Mormor1 Graduate10]

I upped one run a week to longer and longer, generally following the 10% rule, the other 2 runs were 5ks.... This time I've got a garment training plan to break it up a bit.. Less monotonous as I suffer with boredom with repetition syndrome!