race

Question
I have a 15km race coming up on the 16th May 2004 and don't know how to increase my distance running. I currently run 8km, three to four times a week. How do I increase my distance?
I'll be grateful for any advice given.

Answer
Hi Sarah

Do some at home fitness even sitting on the floor for crunches and jogging in place or brisk walking to music that modivates u to move.  Any kind of routine to get in shape be it home, gym, office, whatever.

U now have two months to increase, so u must work in the gym, so some water exercises also no stress on joints etc.  Do as much training wherever u can be it home, gym, ymca in pool is great, spa to relax, anything to move then relax the muscles so no tears or soreness or stress is put on them to take u down.

Increase weekly one mile until your at the max, u might be able to increase two mile once in while a week to reach your goal to run this but do a good warm up and good cool down, slowly and dedicated.

Do some gym workouts of leg lifts, etc.  U have to get the legs and heart in condition for this also.  Leg lifts on machines are good and get some help there as well as to the max u can go.  Arms are good but u can do those at home if no time at the gym, lift cans of soup up over the head and down behind the head and back far as u can drop them and hold to count of five, do five sets.

Stomach must be in peak condition I feel to do anything, I did Karate and if my stomach was fit I was totally ready for testing.  Do crunches, leg lifts, thighs, leg swings, stomach lifts, this is going to be a total dedication of work and hard conditioning u must be in peak condition.  Peak.

Kind Regards
patt
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