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Four Smart Next Steps from an Olympian Runner


by Jeff Galloway

When it comes to running milestones, there's a natural progression—first you run a mile, then you try two. But beyond that, it isn't always clear what the next logical step in your running career should be. In order to progress safely, it's important to know where you stand now in terms of your fitness. Here's how to match your current abilities with the goal that best sets you up for success.

STATUS You walk more than you run
UPDATE Increase your run time. On your next run, do your usual walk-run ratio for the first five minutes. In the next five minutes, add five seconds to your run time; in the subsequent five minutes, add another five seconds of running.

STATUS You run twice a week
UPDATE Enter a 5-K. Run 30 minutes on Tuesday and/or Thursday and go longer on a weekend day. Start your long run at the longest distance you've run in the past two weeks. Each week, add an additional half-mile. Run at a very slow pace and take plenty of walk breaks. Once you can cover at least four miles, you're ready to race.

STATUS You're confident on the road
UPDATE Tackle a trail. Go to a trail or dirt road with a stable surface. Run-walk for 15 to 20 minutes, timing your walk breaks for steep or rough terrain. Gradually increase your time each week by five minutes until you can run 30 to 60 minutes.

STATUS Your long run is seven miles
UPDATE Move up to a half-marathon. Pick a race 10 to 16 weeks away. On the weekend, slow your long run and increase the distance by one to two miles every other weekend. On alternate weekends, run half the distance of your current long run. Continue until you're running 14 miles two weeks before race day.


A Smart Next Step
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Whatever your next smart step would be, make sure to always listen to your body and never forget to have fun on the road.

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