Distance running is gaining popularity with race finishers doubling in the 2000s, according to the 2010 Running USA State of the Sport report. The half-marathon was the fastest growing distance and saw over 435,000 finishers in 2009. If you're one of the weekend warriors training for a distance event you'll need to build your endurance and strength for the long jog. Varying your workouts and including speed play, hill work and distance runs will give you the best results.
Distance
The best way to build up your endurance for a long jog is to add miles slowly each week. Your training program should have a day set aside for a longer run. Each week you'll add a few more minutes or miles to extend your workout. Do not increase your weekly mileage or the distance of your long run by more than 10 percent each week -- adding more just ups your risk of injury. Start by running 30 minutes. Then, over a period of six weeks add five more minutes of running. Build up to 60 minutes total. Don't forget your other workouts during the week. Try running three additional days for 30 minutes each day.
Fartleck
Once per week focus on increasing your speed. This will boost your long jog endurance and may help you finish your race faster. Known as speed play, fartleck is an unstructured speed workout technique. It requires only that you vary your running pace throughout a timed workout. If you have access to a track, run the straightaway and walk the corners. Repeat for 30 minutes. Play with your pace throughout. To make it even more unstructured, hit the road and use landmarks as your guide. Run to the next mailbox then walk to the telephone pole. Vary your speed and the distance of your recovery and run hard until you've completed 30 minutes.
Hills
Hills build your strength and endurance quickly. Difficult hill workouts will also make you fearless -- once you've conquered hills you can take on any terrain with confidence. For a traditional hill workout, find a steep hill and run to the top as fast as you can. Recover with a slow jog or walk to the bottom. Repeat for your 30-minute workout. You'll get the same benefit by choosing a route with multiple rolling hills. Sprint on the incline and recover slowly on the downhill. Stick with your average training pace in between.
Considerations
Just as you fill up your car for a road trip, you need to fuel your body for long jogs. To prevent dehydration drink 4 to 8 oz. of water every 15 to 20 minutes. If your jog will be longer than 60 to 90 minutes consume carbohydrates to prevent low blood sugar and increase your stamina. Choose your favorite sports drink, energy gel product or cookie.
References
- "Complete Book of Women's Running"; Dagny Scott; 2000
- "Nancy Clark's Food Guide for Marathoners"; Nancy Clark; 2002
- Race Center: Running USA's State of the Sport 2010
- Marathon Training: Mileage Buildup
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