Build Steady

If your running is to progress you will need to work harder over time, but if you punish your body too hard too soon you won’t improve and you’ll increase the risk of injury.
Make a clear plan of their intended weekly training and then increase mileage or intensity only every third or fourth week.
For example, if your current mileage is 10 miles a week and you’re aiming to build that up to 20 miles, add two to four miles every three to four weeks. Apply this same principle to increases in speed.

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