I can I run for a long time high speed?

Question

how can I run for a long time and a long distance

Answer 1

gradually build up to it, a mile at a time

Over 6 months, you should be able to run at least 20 miles, but it takes practice..

4x per week at about 5 miles and then one long run that you gradually add to over time...

Answer 2

Run short distances fast to develop speed.

Run long distances slow to develop stamina.

Run some hills to develop strength.

Then you combine all that you've trained for on race day.

Answer 3

seek out a training program like those on runner's world.com

Answer 4

...

This is the #1 question all competitive runners ask.  Sometimes we ask it out loud, and other times we mask it and we say we are "running for fun."  But it's the #1 question.

The quick, simple answers are:

-condition your legs to run, then

-condition your legs to race.

To condition your legs to run, a simple program to follow is:

Week one:  run 10 minutes (not miles) each day, Monday through Saturday.  Recover on Sunday by walking or bicycling for 30 days.

Week two:  run 15 minutes each day, M-Sa.

Week three:  20 minutes

Week four:  25 minutes

Week five:  30 minutes

Week six:  35 minutes/day

Week seven:  40 minutes/day

To condition your legs to race, or to run faster, beginning in week 8 add one interval and one speed workout to your training schedule.  A very simple workout schedule looks like:

Week eight:  

Keep the same schedule for TuThFrSaSu

Monday:  run easy 10 minutes.  Run 5 minutes at a pace that is just above the pace you want to race at.  So, for example, if you believe with training you can race 3 miles at a 6 minute per mile pace, then for those 5 minutes run at a 6:30 pace.  Run 5 at 6:30, run easy for 5, run 5 minutes at 6:30, run easy for 5.

Wednesday, run 10 minutes easy.  Then do 4 "pickups" of 80 to 90% an all-out sprint, 100 yards each, with 2-5 minutes easy running between each.

On subsequent weeks, add one repeat to the workout on Monday, and one pickup to the workout on Wednesday.

Regards,

Running_Dad

**It might be too early for you, but at some point consider getting a copy of and studying The Running Formula by Jack Daniels (about $20 on amazon.com).  It's a good read, lots of good stuff, stuff that gives you a really good idea of what kind of structured training program that increases your speed over distance looks like.

Answer 5

A person can build speed and distance over time, but remember---even race horses can't run "all out" for the whole race.  All runners must 'pace themselves' and hold some reserve for the last few seconds of going 'all out'.  Good luck.