How to Train for Long Distances

Long-distance running is crucial when training for the 5-kilometer, 10-kilometer, half-marathon and marathon events. You need to train extensively when preparing for such distances otherwise you risk injury. Your body will not adapt to running long distances unless you do it on a regular basis.This will force your body to adapt allowing your cardiovascular system to improve, increase the distance you can cover and improve your speed.

Things You'll Need

  • running shoes
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Instructions

    • 1

      Perform flexibility and mobility exercises in order to prepare your body for the upcoming training session. Stretch out your calves, hamstrings, hip-flexors, groin and quadriceps before the workout. Follow the stretches with a 1-mile warm-up lap to excite your central nervous system and get your blood flowing.

    • 2

      Train one day in intervals at the track. Interval training allows you to run much faster than usual and forces your body and legs to adapt to higher demands. Your long distance running will improve significantly from interval training. Run fast using short repetitions over distances from 200 meters to 1,600 meters allowing rest periods of slower running in between each repetition. Perform eight to 12 repetitions.

    • 3

      Engage in tempo runs on another training day in order to accustom your body to running close to your threshold pace. Tempo runs force your body to increase your upper limit allowing you to run faster while maintaining your pace. Choose 5 to 8 kilometers and keep your running pace at 80 to 85 percent of your maximum heart rate for the entire workout session.

    • 4

      Run long distances of 10 to 12 kilometers two times a week with a day of rest in between. Keep your pace normal and consistent throughout the run. Add 2 to 3 kilometers to your long run every two weeks as you get better. Use your judgment with increasing so you do not push too much too fast. Your risk of injury may increase without proper rest or too much training if you add distance your body cannot handle.