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Tricks for Running Record Distances

Forget marathons! Get your mileage up into the triple digits by following these endurance running tips.

Adopt Consistency
The saying goes, “practice makes perfect.” Endurance training is no different. Putting in the time on the track or trails is what makes achievements happen.

Lubinski’s Training Advice
“One day of workouts don't matter; one week of workouts don't even matter. What matters is week after week, month after month, year after year of consistent training. The more consistent of a runner you are, the quicker your body will adapt, and the more stress your body can handle. This will lead to the ability to hold a sustained effort for a longer period of time,” Lubinski says. Working off the base you have established, continue to build your distance and keep smashing benchmarks.

Embrace Variety
Once you have established a schedule, maintained a level of consistency and built up some endurance, the next step is to spice your sessions up with variety and experimental training. Incorporating new training practices will amplify your progress and keep things interesting.

Lubinski’s Training Advice
“You can start adding variety in the form of speed work (alternate 30-second sprints with 30 seconds at an easy pace, five times), hill repeats (alternate 30-second uphill runs with 30 seconds of easy downhill, five times) and tempo runs (run three miles at your race pace with three minutes of an easy pace between each). These workouts will further enhance your fitness while building your speed and strength.”

Power Through Ruts
All athletes face a variety of different setbacks. Runners, like other types of trainers, hit plateaus. Periodization, which is the cycling of training regimens, will assist in breaking out of a rut.

Lubinski’s Training Advice
“You must remain consistent but, occasionally, you have to decrease your volume for a week, giving your body the chance to recover. That way, the following week, you will come back stronger than ever with the ability to push the limit on fresh legs,” Lubinski says. As an example, “I usually use the three up, one down approach with my athletes—three week build and one week recover—which may look like this in terms of mileage: Week 1-20 miles, Week 2 - 24 miles, Week 3 - 27 miles, Week 4 - 14 miles,” he explains.

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