(Learn more about speed workouts in our article, Speed Training: How to Run Faster. If you want to mix in some speed work, try some tempo and race-pace runs, but don’t overdo it and injure yourself. It’s OK to incorporate some strength workouts, such as running hills and doing general strength workouts. You can increase your base mileage by upping your weekly mileage 10–20% every two weeks.ĭo most of your runs in the first period at an easy pace, especially in the beginning, to allow your body time to get used to the increased activity. It is more important during this phase to build up your base than increase speed. The goal for this period is to gain endurance and strength to establish that all important base for the other training periods. Period 1: Focus on gradually increasing mileage Here’s some guidance on how to train in phases with an eye toward increasing your distance and endurance: When trying to up your distance and endurance, the work you do in the first and second periods is particularly relevant. Phase workouts should be structured with this emphasis and mindset: It also adds variety, so you don’t get bored of doing the same thing week after week during your training. This method is an effective training tool because it allows you to combine different workouts over the course of your training to reach peak running performance. For example, if you have 6 months to train for a race, you can split your training up into three 2-month periods. It essentially splits your training up into three periods, each one with its own primary focus. Training in phases is a technique many experienced runners use when they’re training for a race or event. To learn more about running at different paces, read How to Pace Your Run. Once you know your race pace, you can use that as a point of reference to determine these other training paces: You can also use an online race time predictor to do the calculations for you. For example, if you finished a 5K in 21 minutes, you’d divide 21 minutes by 3.1 miles to get 6.77 minutes per mile (which equates to 6 minutes and 46 seconds). To figure out your race pace for a distance you’ve run, you divide your finishing time in minutes by the distance in miles.
(Race pace is simply the pace at which you can run a race of a certain distance.) Race paces serve as good benchmarks in a training plan and can help you determine other paces to run at. With a basic understanding of pacing, you’ll be able to get the most out of your workouts.Įxperienced runners will usually train at various race paces, such as a 5K or 10K race pace. Training at different paces is standard practice for serious runners and an effective way to work on endurance. Then increase your new weekly total by another 10–20%, and so on. For example, if you’ve been running 30 miles per week for a couple weeks, you can increase that by 3–6 miles (to about 33–36 miles) and run that amount for two weeks. Most experts recommend increasing your weekly mileage by about 10–20% and then sticking with that amount for two weeks before bumping it up again. When you want to run farther, it can be tempting to quickly increase the number of miles you’re running each week. For more advice geared toward beginner runners, read the article, How to Start Running.
Don’t hesitate to mix walking with running and always listen to how your body feels. Consider running only a couple days a week instead of four or five and pay attention to gradually building up your base mileage rather than running fast. But runners of any ability and experience level can benefit from following training tips like those given here. You can also get technique help from trail-running classes and clubs:Ī note for beginner runners: An article that talks of track workouts and training at different paces may sound like it’s only for experienced runners. Restto ensure your body can get the most out of each workout.Eat and drink wellbecause proper nutrition and hydration are key to any training program.Do general strength workoutsto build overall strength that will help you endure longer runs.Run hillsto increase strength, endurance and speed.Train in phasesto build base mileage and add variety.Add mileage graduallyso you don’t overdo it and injure yourself.Here are several tried-and-true approaches: There are many philosophies on how to best train to increase distance and endurance. Whatever you aspire to, you’ll need to put in some work to get your body ready for running longer distances. Many runners want to go farther, whether that means someday completing a road marathon, an ultra trail race or an extra loop through the neighborhood. This article is part of our series: Training for Trail Running 9 Reviews 9 reviews with an average rating of 4.6 out of 5 stars
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