working up to running 4 miles non stop

[naty_silvaje]

Good Afternoon Everyone,

Whats your advice to working up from running 3 miles non stop at around 26 minutes to running 4 miles nonstop? I think I'm running much faster now so even after 3 miles, I'm just exhausted.

Should I slow the pace ? The thing that I don't like about slowing down is that it feels like forever run the distance, obviously.

Thanks you all.

Also, is there a way to spice up my runs because it's been getting boring lately since I've been doing 3 miles 4-5x a WEEK 

[MGPanda]

Hi naty_silvaje

If you are working on your mileage slow your pace down. You will burn yourself out if you keep trying to speed it up and go for longer, that's what I had to do when doing my half marathon training. I was frustrated as I couldnt keep going after 3, but once I slowed the pace down it became easier. 

To spice it up, try hill running as it is always a good thing to have is being able to run downhill, this is one of the high causes of injury (I am recovering from an injury caused by running). Also running up/down stairs helps also. I am just getting back into running after injury last year during a Tough Mudder course, it has been long and hard but I'm only at doing 2.21 miles on occasion, not regular running yet. 

Hope this helps some 🙂 

[shipo]

@naty_silvaje, I coach a lot of beginning runners; were you one of my runners I would give you the following advice:

• Slow down NOW!  Without a good base of miles in, running 3 miles in 26 minutes on a regular basis will make an injury a "When" not "If" scenario.
• Regarding your mileage, I would say if you slow your pace two minutes per mile you can run 4 or even 5 miles with zero additional training.  Said another way, you could do 4 miles today.
• Once you're able to run six miles non-stop (which should take you roughly an hour based upon your current times), then, and ONLY-THEN, should you start working a little bit on speed.
• Regarding speed; the best approach I've found for beginning runners, once they've crossed the 6-mile boundary, is to stay at that distance and start speeding up the last quarter of a mile, then the last half, then the last mile.  Pretty soon you'll be able to run a nice easy 4-mile run, and then speed up to near 5K race pace for the last two miles.

[emili]

If you are exhausted, you need to slow down. I run that exact pace and at the end of the third mile I am fine. not winded- just need a good stretch. I think you maybe upped your speed before your body was ready for it. I run five miles at that pace once per week, the rest of the time if I run, its three and walk the rest. But I run to burn calories as my main objective so I don't really need more. If you are training for a running event, I can see why you need to increase distance.

[Vampiro_x]

Hi there,

As most people have said it's best to slow your pace down so you can actually get the distance you are after, at that point you can start to build the speed back up again. You'll eventually get the exactly where you want to be it'll just take a little time.

As for spicing the runs up a bit you could try some of the running apps out there (Things like 'Zombies, Run!') these will tell a story or give you objectives to do whilst running (This particular app alerts you when zombies are near so you can put in a burst of speed to get away from them, there are also various missions and stories to follow). There are a variety of these style apps so if Zombies isn't your thing then I'm sure you will be able to find one more to your liking. 

[naty_silvaje]

thanks to all of you who replied this is all great information, I'll start slowing it down a bit 😄