You need to take care when stepping up your running workouts. Do not try to increase both speed and distance at the same time.
Increasing both at the same time may cause an injury. Hold one constant while you gradually increase the other. After you have been running 30 minutes continuously 3 – 5 times per week, you can begin increasing your running distance.
Running 20 to 30 miles per week is a good training distance for an intermediate runner. If you would like to further increase your weekly mileage, remember to increase it by no more than 20% per week.
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