These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. Training like this means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier – these ru...

The farther you run, the more you’re challenging yourself and therefore need to ensure your body is recovering between sessions. Good recovery comes from a good ...

To increase your aerobic capacity and improve your endurance to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and streng...

To run farther, you’re going to have to actually run farther! Either increase your long run by 5 – 10 minutes or add 0.8 – 1.6 km (0.5 – 1 mile) each time . It might not sound like much but it begins to add up. When you get into a bigger volume of training for a half marathon or marathon, your lo...

As you improve your endurance, you will find distances that were formerly challenging will become easier.

• Run multiple times a week
• Run for both consistency and speed (set different goals for different runs within the week)
• Remember: it usually takes 4-10 days to benef...