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Long runs are used by competitive endurance runners of all levels. World-class
racers have been using the principle for years now, and more and more weekend 10K or
marathon runners are recognizing its value in improving overall speed and race
performance. But the principle of the long run can be used by all runners, even those
who run only 2-3 miles a day, three times a week. If you are not interested in racing
or competing, just scale down the length of the long run as described above. The idea
is to run longer one day every two weeks. If you run three miles a day during the week,
start doing four miles one day, then two weeks later, five miles. If five miles
feels long enough, hold it at that, and have a five-mile run every two weeks.
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