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If you're interested in running faster or racing--no matter how far down
the line--here is what you do: start with the distance of your longest run
in the last three weeks and increase by one mile a week until you have reached
12 miles. At that point, increase by two miles every two weeks. The intervening
weeks will give your body a much-needed chance to recover and rebuild for the
next long one. When you get up to 20 miles for a marathon, 16 for a 10K, go
into a holding pattern. Don't go beyond these distances until your speed phase.
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