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I'd like to build myself up to the point where I can run 5 miles every day. Right now I can run about 2 miles before stopping. Could someone give me a good program that could let me build up to my goal?


Here's what I recommend and what I use as a guideline myself. It's a routine of 3/1/2/1/2/1. Those being ratios of miles for 6-days of running per week.

The two main tenants of increasing your endurance for distance running are the "hard/easy" routine and the weekly long run. The hard/easy theory is your body cannot handle 'hard' runs on back to back days. And it's proven the 'easy' days between are good 'active' recovery. So that is accomplished by the lower mileage days between the higher mileage ones. Finally, the one "long" day (the 30% of your week in one run) is where you really push the envelope of your endurance and work on something called "over distance" training. With the exception of marathon training, the best way to prepare for racing a distance is to train beyond that. So, to feel great at running 5-milers, you really need to crank your miles beyond it.

All that being said, here's a sample of weeks for how I'd recommend you get yourself from what I'm assuming are ~12-mile weeks to ~30-mile weeks (it really is better to think in terms of weekly mileage versus daily mileage...that's just the way us runners "do" it) 8)

So this schedule is 6-days of running with one day off.

..and if you feel particularily exhausted by one of the weeks as you're bumping up your mileage, go ahead and repeat that week, or go back and repeat the prior week instead and keep ramping up from there. It'll take a few months, but you'll be running 30-mile weeks like an old pro before the snow flies :)


I don't have a good program specifically for running 5 miles, but if you can do 2, then you should try 3 once or twice a week. If you have to stop, so be it, you'll build yourself to a point you don't have to. And then you can throw in a 4, or a 5. You may still have to walk, but you'll start to notice that your 3's are easier than your 2's used to be. And so on and so forth.