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How to Run an Extra Mile in a Week

Try It: Run an Extra Mile This Week

If you were up for my 30 push-up challenge, here's another one to take on. It's for all you runners out there who hit the treadmill or road regularly (running at least 10 miles a week). This Monday, vow to add an extra mile to your total mileage for the week. Here's how:

Figure out the pace you normally run at. Let's say you run at a pretty moderate pace of 10 minutes per mile (6 mph). If you run five times a week, in order to add an extra mile to your total, just run an extra two minutes for each workout. If you run less often, say twice a week, run an extra five minutes per workout.

When you think about it, adding a few extra minutes here and there won't feel like much per run, but it can really start to add up. If you have a goal to run a half or full marathon, this is a great way to gradually increase your mileage over the course of several weeks or months. Just make sure you follow the 10 percent rule, only increasing your mileage gradually by no more than 10 percent each week. This will help prevent overuse injury and allow your body time to adjust to the new demands you're placing on it.

If you have any other tips or goals to share about running, post them in the RunningSugar community group.

Join The Conversation
lydialee_home lydialee_home 7 years
I probably did. I will go with a pace group this time.
runningesq runningesq 7 years
Good luck :) Just a thought re: bonking at mile 22... did you start out too fast? I've run a couple marathons where I started out too fast and paid for it at the end. I didn't start out at a blazing speed -- just 20 sec or so/ mile faster than what I should have done.
lydialee_home lydialee_home 7 years
Runningesq - I ran up to 22 miles for my last few marathon, and hit the wall at mile 22. I read an article from Jeff Galloway, and he recommend running up to 26 miles for marathon training. I will give it a try this time and see if this will help me.
runningesq runningesq 7 years
That's a long long-run, lydialee! the longest training runs I do for marathons are 20 miles... and usually 3 of them.
lydialee_home lydialee_home 7 years
Yeap - I am increasing 2 miles per week now to prep for a marathon in late April. I made no change on my regular run, the extra 2 miles are added to my weekend long run. I am hoping to go up to 26 miles on my weekend long run to prep for this marathon. :)
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