Best way to increase distance

[PollyGray]

Hi everyone currently I can run 5-6 miles what is the best advice for increasing distance as I seem to have become stagnant and not getting much further? or any quicker. I run 2 x weekly should I do more? Where I run is also very hilly so it is hard work but even so I thought I would be improving as the weeks progress. Any advice would be much appreciated.

[Instructor57 Graduate10]

Ideally you would increase your distance by following the 10% rule .In other words by making one of your weekly runs 10% further than your previous week's total .

You may find that you would be better to increase your run frequency to 3 runs a week though .

2 runs a week may maintain your present fitness level but not necessarily increase it .

So for example, let's say you run 3x5K in a week then next week you could increase the distance of one of those runs by 10% of 15 so an extra 1.5K .

Then the following week your weekly total would have been 16.5k

So another increase of 10% of 16.5 and so on .

This rule is so you can gradually and safely increase your distance with minimum risk of injury .

Hope that helps .

[PollyGray Graduate10 in reply to Instructor57]

Thank you Instructor57 I will increase my runs to x3 weekly and try adding 10%. I just want to improve each week and not run the same distance and time over and over as it becomes disheartening.

[Instructor57 Graduate10 in reply to PollyGray]

The 3x5k of course is just an example .What I used to do was mix the runs up as well so perhaps 1x5K at a steady pace

1x3 or 3.5k at a faster pace or a Fartlek run .

Then I made my longer run slower to enable me to increase the distance and still have energy left at the end of the run

[Cmoi Graduate10 in reply to PollyGray]

Hi PollyGray , doing runs that vary in distance and pace, as suggested by Instructor57 , is also a very good idea. While it won't necessarily guarantee improvement each week - if it did, we'd all be Olympians after a while - it makes life more interesting.

[Frenc Graduate10 60minGraduate]

Hello there. I know what you mean, I was the same quite a while back. I would run twice a week but never really improved with distance. I increased to 3 times, and it made the world of difference - and you’d be amazed where you can find the time. Anyway, it’s def worth it, just follow Instructor57 ’s 10% rule and you’ll be fine!

[PollyGray Graduate10 in reply to Frenc]

Thank you Frenc it’s encouraging to hear it’s not just me who has experienced this 👍

[nowster Graduate10]

Hills are a skill that can be learned. It's quite hilly around me. It's OK to walk the harder uphill climbs. I certainly do when trail running.

I used the 10% rule to get from 10km to 21.1km (Half Marathon distance), and I'll use it again to extend my distance in a few months.

And you don't have to keep all your other runs the same distance. Throwing a short one in (2-3km) every now and then is good, too.

I did 10km (6.2 miles) today. My next run will be 2 miles (3.2km), then maybe another 10km, then parkrun (5km) then maybe 10 miles (16.1 km) on Sunday.

[PollyGray Graduate10 in reply to nowster]

Thanks Nowster I will mix my runs up a bit as I have tended to run the same distance/speed each time

[CBDB Graduate10]

8k is my weak spot during the magic plan. I always get stuck at 8k, but I did manage with a bit of patience to break through that. But I do think we all have distances our bodies feel very comfy with, and expanding that forwards takes a bit of effort and time.

Do you use apps? I’ve come to really like the NRC audio guided runs and there are some which are longer. I also had some fun mapping out 10k out-and-back routes into all directions which really motivated me to keep going. ( healthunlocked.com/bridgeto... )

You got this! 💪👏

[PollyGray Graduate10 in reply to CBDB]

Thanks CBDB I do have NRC and also recently joined strava for some motivation, however I may start having a go at mapping out where I am going 👍

[CBDB Graduate10 in reply to PollyGray]

Well if you like maps, you’re going to love the @Footpath App! (Some features are free)

[John_W Graduate10]

Increasing distance won;t necessarily cure you of your feelings of stagnation. Sounds to me like you need variation of ... everything:

- distance

- pace

- route/scenery

I don't see so many people posting about it these days, but the guided 'Zombies! Run' app (headphones required) was very popular - there are 5 and 10k versions:

play.google.com/store/searc...

If you are fixed in your head about increasing distance, then it's very simple. Weeks 7, 8 and 9 of C25K show you the method. In general terms ... "add a little bit extra each week" - that could be to all your runs or just 1 run.

OR... do something like this

Example week:

Run 1 - something shortish and quick-ish (30 mins), eg, a speedy 5k or some intervals/fartlek/Zombies (so get used to being out of breath and feeling different to your current runs)

Run 2 - a steady 7 or 8k (4-5 miles)

Run 3 - a nice slow long run, lasting anything from 60 to 90 minutes (yes, run by time, not distance), but much slower than your current pace, i.e. a jog!

Final thoughts:

- maybe try getting along to a parkrun. You'll be pleasantly surprised, may make new running friends who could give you fresh ideas.

- consider entering a 5 or 10k race to give you something to focus on or work towards. You never know ....

[PollyGray Graduate10 in reply to John_W]

Thank you John for your reply it is very helpful.

[alpacagirl 60minGraduate]

I know what you mean! I find it a bit disheartening that I am stuck at the same slow speed (although I went to the beach today and on a dead flat run I was almost 1 min per km faster😅- but I missed the interest of bends, hills etc)I do like to do an interval run once a week - I love the feeling of running faster but getting my breath back in the slow bits - I end up running the same speed as my slow continuous runs — so I recommend those.