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3. Run Long

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...

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MORE IDEAS FROM THE SAME ARTICLE

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...

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 ...

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...

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...

Assess your running skills honestly and decide on the best goal for your current level of fitness. To be safe, avoid overtraining and running with an injury.

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Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective way to build cardiovascular endurance and increase mental toughness. It is an excellent stress reli...

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The average human running speed

According to a massive RunRepeat study based on over 34 million race results, the average running times are:

  • 35 minutes for a 5K
  • One hour and two minutes for a 10K
  • Two hours and 14 minutes for a half-marathon

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Average Running Speed

  1. Average running speeds, or pace, are based on a number of factors. These include current fitness level and genetics.
  2. In 2015, Strava, an international running and cycling tracking app,

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