How to Build up to Long Runs

Step-by-Step Guide

1. 1

   Step 1: Do one long run a week.

   Take good note of that – don’t make all of your runs longer.
   
   If you’ve been running 3 miles (4.8 km) a day (for example) 3-4 times a week, don’t suddenly make all your runs 4 miles (6.4 km).
   
   Just pick one day a week to go longer.
2. 2

   Step 2: Gradually increase that long run by half a mile to a mile each week.

   It’s not good to keep increasing without rest — so if you increase for 2-3 weeks straight, cut back on your long run one week before progressing the next.
   
   This means that if your long run progresses each week like so:
   3.5 miles (5.6 km), 4 miles (6.4 km), then
   4.5 miles (7.2 km).
   
   Take a cut-back week where you just do
   3.5 miles (5.6 km) on the fourth week.
   
   Then go back to
   4.5 miles (7.2 km), then 5 miles (8.0 km), and so on. ,, Do your long runs a little slower at first — later, when long runs aren’t a problem for you, you can do faster-paced ones, but that’s more of an intermediate/advanced tactic.
3. 3

   Step 3: Cut back on every fourth week or so

4. 4

   Step 4: or you will risk injury.

5. 5

   Step 5: If you’re increasing the duration of a run

6. 6

   Step 6: cut back on the intensity.

Detailed Guide

About the Author