How often should I increase my running distance?
February 12th, 2009 | by DistanceRunner |uziell asked:
I have been running a while now. After I get done running I am not out of breath but I am sleepy. I ran 1 hour , 20 minutes last week and 1 hour, 25 minutes this week. Is this the right amount of increase, any suggestions?
This is my routine,
I have been running a while now. After I get done running I am not out of breath but I am sleepy. I ran 1 hour , 20 minutes last week and 1 hour, 25 minutes this week. Is this the right amount of increase, any suggestions?
This is my routine,
Monday-45 minute run
Tuesday- nothing
Wednesday- 15 minute run
Thursday- max
Friday-sprints
saturday-15 minute run
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3 Responses to “How often should I increase my running distance?”
By p_i_turtle_sanders on Feb 15, 2009 | Reply
Are you running one day a week or spreading it out over several days? I think you could definatly increase more than 5 minutes a week - why not try five minutes every time you run that week?
For example: First week - Monday 15 minutes, Wednesday 15 min, Friday 15 minutes
Second week Monday 20 minutes, Wednesday 20 minutes, Friday 20 min.
The more you increase at a time, the more times you will likely have to run at that newly increased time before you are ready to make another increase.
If you are not out of breath when you are done your run, then (as long as you are generally in good health) you can more than likely push yourself a lot harder.
Good luck!
By Mike F. on Feb 18, 2009 | Reply
That’s great! My rule-of-thumb for marathon training is a mile increase per week. After I get over 15 miles, I do a 2-3 mile increase every other week…so it still works out to about a 1-mile increase every week. For weekly mileage try to keep the increases under 15%. Hope that helped. Check out the marathon training schedule below for an example of increasing mileage.
- Mike
By imtiggs2 on Feb 21, 2009 | Reply
oH HOW I ENVY YOU! LOL (moving to MT changed that for me and so did a personal injury- oh well it was fun when i could do it!
I loved running when in HS. and i dont know your age, but maybe getting a suggestion from a Personal Trainer will help. Heck, I would even go to a H S coach and get that info for free…’
I think that you may need to increase your fluid intake- to help make you less sleepy!
YOU ARE DOING FINE FROM WHAT I CAN TELL. HOW MANY MILES ARE YOU DOING?
as i always say ASK THE PROFESSIONALS!!! THEY CAN GET A TRUE EVALUATION OF YOUR PHYSICAL CONDITION… You cant go wrong -asking!