Elite Jogging For Dummies

Hey, good run today! How long did it take you to work up to a run this long? I feel like I can go for a good 14/15 miles, but then I definitley begin to die.

Nick, good job on the 60 mile week; the increase in your mileage is a great way to compliment your natural speed. In answer to your question, I can't recall how long it took me to work up to 20, but I know it was while training for my first marathon several years ago (Los Angeles, 1998). I recall feeling completely broken after doing it. Now, I guess I think it's "fun."

If you're interested in running a marathon, then running 20+ is vital. If you want to focus on shorter distances; 5k/10k/half-m, then there is probably no need to go that long right now. You're best off doing what you're doing already; building your base of endurance with consistent miles each week along with tempo runs and speedwork. Together, these elements will boost your overall performance. As your miles increase, it's good to keep in mind the 10% rule; don't increase your weekly mileage by more than 10% from one week to the next. Without enough of a base, the risk for injury and other problems increases. Mixing hard and easy weeks is also a useful way to expand your range while minimizing risks. Perhaps most important, listen to your body and pay attention to the little stuff that has the potential to become big stuff. However, from your blog today, it sounds like 60 miles treated you just fine! Keep up the good work. I really look forward to watching you continue to improve.