Improving Times

Question
Hello,

I have a quick question regarding improving endurance/distance, times, and speed. I run simply for enjoyment and exercise. I really do find it to be mentally healthy. I do not compete in any track and field events, etc. I was just simply wondering what I can do to improve speed and endurance. Currently I run 1 to 2 miles on a daily basis around 7 mph. Any advice will help!

Thanks,
Anthony

Answer
Hi Anthony
Improving Endurance strength and speed comes from a foundation of increasing your mileage over a 4 to 6 months period of time.The results are all based on the cellular level, so this is the first thing you need to do based on how much you want to increase your mileage.The higher the mileage the better the result.I'l give you a basic weekly program you can follow without getting to technical and then you decide how many more miles you want to run.I would also recommend you run for time instead of miles which is much easier to calculate.

M..easy relaxed run
T..Fartlek run
after a 10min easy jog start alternating hard for 2min 1min easy jog..you can
change those to longer hard and longer easy jog time frames as you see fit.
W..easy relaxed run
T..same as W
F..Tempo run after a 10min easy jog warm up at 85 to 90% of max
S..same as W&T
S..long run aprox 3 to 4 times your daily run.


All the best

John