Stuck in a rut. Need to improve. Need to go farther and faster but not sure how?
Listen up, you're in the right place.
Improvement takes time, so be patient. Work out your plan.
You can increase your mileage gradually or increase your intensity.
Yes, there is a choice. I would not recommend doing both at once.
If you attempt to do both, your body will ultimately have a problem.
I recommend increasing your mileage gradually. No more than 10% per week.
Keeping the pace the same, you can increase your mileage.
If you ran 20 miles last week, then this week you can go 22.
How? Add one mile to two of your longer runs.
Or add both miles to your long run.
But keep the pace the same (or slower if you need to).
Do the same 22 the next week, and the week after.
Get comfortable with the distance at this pace.
Then work to increase the intensity.
You should be stronger now and it should be easier to increase the pace.
Again, go for small increases.
Listen to your body.
It will let you know what you can do.
And if you are listening to it: when to back off, or go forward with the next increment.
By this progression of increasing mileage gradually,
then increasing intensity,
you will find your self running better,
running stronger and improving your race times.
This will work for you.
If it does not, let me know and I will help you.
