When I think about building my endurance, I actually start with the end in mind.⁣ ⁣ I reverse engineer it from when my marathon is to the current date.⁣ ⁣ The more time you have, the longer you can build your endurance.⁣ ⁣ If your marathon is in 12 weeks, then you would have to increase your long runs by about 1-2 miles a week.⁣ ⁣ But if your marathon is in six months, then you can increase your mileage every few weeks.⁣ ⁣ So the most important thing is that you give yourself enough time to train.⁣ ⁣ If you are someone who is training for their first race and is out of shape, then you want to give yourself the additional time.⁣ ⁣ Think of building your endurance like getting on an airplane.⁣ ⁣ When you first get on an airplane, it’s not moving. Then it starts to move a little bit faster, then faster and faster until it’s flying.⁣ ⁣ You want to match your weekly volume with your current conditioning.⁣ ⁣ If you aren't ready for the physical demands of starting a 16 week training plan, then you can get injured.⁣ ⁣ It happened to me when I was training for my first marathon.⁣ ⁣ I wasn’t ready for the physical demands of running five times a week so I ended up injuring both of my knees.⁣ ⁣ So what does this look like in practice?⁣ ⁣ What I like to do is run each distance two weeks in a row before I increase my mileage.⁣ ⁣ This gives me the opportunity to prove to myself that I am capable of running the same distance.⁣ ⁣ It also allows me to work on my speed.⁣ ⁣ The first time I run the distance, my goal is to just complete it.⁣ ⁣ The second time I run that same distance, I try to beat my previous time.⁣ ⁣ This approach also allows for you to stay confident throughout your training.⁣ ⁣ If you struggled to run a certain distance, having to run even farther next week will feel very daunting.⁣ ⁣ It will fill your brain with self doubt and fear because you will question if you can run that distance.⁣ ⁣ An actual training plan that you can follow (first 8 weeks)⁣ ⁣ Week 1 - 2 miles⁣

I have run three half marathons and scheduled to run my fourth in November. I am struggling with endurance/stamina when I stop to take a drink. For instance, I ran 7 miles on Sunday; when I got to 3.5 miles, I got a drink of water, but really struggled after that finding my momentum and consistency of running in order to finish.

Hello. I just started back running and live in a hilly area. I am getting calf and foot achiness when running. Any suggestions? It’s not overuse as I just started back running.

hi Tom Verrette here from South Carolina. I have run 15 marathons. currently scheduled for Chicago and NYC later in the year. I am having breathing issues during long runs( frequent stops and catching breath more than normal) but everything has checked out clean so far. Just complete Toyko and have Boston to go to complete 6 star. But need help

Walked for 5 mins then set the speed at 5.5 for an hour at 2.5 incline. This is as easy a run as I can do, and still, my heart rate gets up there. It does not feel that fast and my breathing was normal. Running outside, I can’t seem to string together more than 2.5km without taking a walk break. Pace outside is around 6:30-7:30/km. What can I do to get back my distance? My marathon PR from 2011 is 4:55:51.