How would i increase my running endurance or amount of miles i can run?

Question

i can currently run about 2 miles without stopping and i need to increase that to five miles by may 26...do you think that is possible and if so does anyone have a plan i should follow for increasing my mileage

Answer 1

Yes, increase by a half a mile each couple of days. You can totally do it, it's not that hard. Once you get past the third mile they all feel the same.

Answer 2

It depends on what you like to do. For instance you can run 10 or 15 short sprints at once but do that 2 or 3 times a day. Or you can just go out once a day for a long run and everyday you run try to go a little farther in the distance or speed you run at.

Answer 3

YES...5 miles is extremely easy..just run a slower pace

Answer 4

do a search on yahoo for a c25k program.  Or a couch to 5 k program you should come up with some good ready made training plans.  Also check out active.com under running, there are a lot of knowledeable people on there.

Answer 5

I run pretty fast.  I do long and short distance.  For my training I have these five pound ankle weights.  I place them on and run.  It helps increase your ability to run.  Take them off as the date gets closer.  Also doing a couple sprints a day are good.  Also for me it helps to run barefoot.  One the day before the run don't run or do excessive activity.  Let your muscles relax.

Answer 6

Honestly, if you want to make this happen you need to make sure you eat healthy (what ever your body needs, you should know your own body).

If you want to be able to run 5 miles the way you can run 2, then you should run 10 miles when you train. You should also have some ankle weights. Not too much, just a couple of lbs. The idea is to really kill yourself doing this (not literally). You should rest your body once every 2 to 3 days. Just make sure you're at least jogging and don't allow yourself to walk at any time. Find a good 5 miles you can run and then run back on, which has a lot of hills. Really, no pain no gain.

In two weeks of doing this, you may actually see your times get worse and your body perform worse... this is normal. You're a machine if you can do those 10 miles just like that in two weeks. After the first two weeks, just let your body rest for 2 to 3 days. Maybe so some push-ups and sit ups on these days, and the other days you're resting your body, just so your body doesn't quit altogether.

From this point on, run a little more than 5 miles... what ever you feel comfortable doing. Something like 6 or 7. You'll feel like a million bucks at this point. Run every other day, and use weights every other time you run.

Make sure you don't run on the 24th and 25th. Give your body the time to heal. Run 5 miles without weights on the 22nd and the 23rd if you can... just to see your progress and efficiency.

You really don't have a lot of time, but this should be do able if you're not a couch potato. Hopefully, you're already training yourself. Make sure you drink plenty of water throughout your training... many people forget this. Not just before and after, but throughout the day, even when resting.