How do I build my distance running?

Question

I run several times a week (in combination with my other activities) how can I build up my distance and stamina safely?

I feel like I top out at 2 miles non stop at 50% pace, and .5 mile non stop at 80% pace. I would really like to push past those but do it safely.

Answer 1

There are two types of run training:  1) the long slow (relatively) run is designed to build stamina.  You get there slowly by increasing you distance gradually, say 10% each week.  2) Interval training.  This is where you run fixed distance (or time if you don't have access to a measured course) hard.  You then run easy.  You do these as repeats. You start your session with an easy warm up and finish with an easy cool down.  You can start with doing 4x400, that is you do eight total quarters, 4 hard, 4 easy.  Later you can do longer intervals, 800 or even 1600 or you can mix it up with a ladder - 400, 800, 1600, 800, 400.

Answer 2

Here is a way that is pretty easy, it is designed to avoid injury and gradually allow your body to improve, but you have to stick with it:

Most people are too concerned with how far they are running, when you are starting out, that is not important.  What is important is to be able to keep your body moving for a long time, eventually, as your body adapts to the stress, you'll become faster and find the running easier.  This is based on a three day cycle,  with a day off separating each cycle. So here goes:  

Day one:  run for 20 minutes.  That's it, just 20 minutes.  It does not matter where you run or how far, just keep going for a solid 20 minutes.  

Day two:  Run for 20 minutes, but do not run the same route as the day before, because you'll naturally want to run just as far and you have to try to forget about distance, time is all that is important.  

Day three:  Run for 20 minutes again.  But again, do not run the same route as the first two days.  Run just how you feel. (sometimes you will feel great and run further in 20 minutes than other days, but the important part is to run for the full time.)

Day Four:  Day off.

Day Five:  20 Min

Day Six:  25 Min

Day Seven: 20 min

Day eight:  Day off

Day  Nine: 25 min

Day Ten:   20 Min

Day 11:   25 Min

Day 12:  Day off

Day 13:  25 min

Day 14  25 Min

Day 15: 25 Min

Day 16: Day off

Day 17:  25 Min

Day 18:  30 Min

Day 19:  25 Min

Day 20: Day off

Day 21:  30 min

Day 22:  25 Min

Day: 23:  30 Min

Day 24:  Day Off

Day 25:   30 min

Day 26:  30 Min

Day 27:  30 Min

You see the pattern?  Just keep it up until you are able to run 3 days in  a row for 45 min each day.  After that point you will be ready to incorporate some long distance and some speed work.   Best of luck to you - John

Answer 3

At my athletics club we would do quite short stuff like 1000m at a certain time, then we would have a 200m jog then do a 2000m, then jog etc