How do I build up to running 1hour continuously?

I currently run 30mins without stopping.





But how can I build up to 1hour.





I like to have some red wine on some evenings, perhaps this affects my 'stamina' for my morning run. But I'm just not prepared to give up everything just for running.





Anyone on here, drinks a few glasses of wine per week, but still manage to run as much as you'd like?

How do I build up to running 1hour continuously?
Simple answer is that increasing your stamina is a little hard work or a gradual process.





(Ill answer that then answer the wine question)





The way I built up distance to start with was to find a circular route and slowly work to running round it. To start with I could perhaps go 1/3 of the way round, then turn round and go home. I added a little distance each week before I turned round - increased my run length and time, untill I got to half way where it was shorter to keep going.... then I started working on 2 laps (1 lap then a 1/4 turn round and home). Each week just add a little distance to the route, remembering where I got to the week before





You could do a simular thing with time, run 15 mins before tuning, then 16 1/2 mins and turn (makes a 35 min run) etc...





Adding the distance a little at a time doesnt seam like you are adding much to the run but it does build up.








Another way you could go is to run 30 mins, then once a week go for a long run - do a 45 min run but slower than your normal pace, then the next week go to run for 37 mins, then 2 weeks later do a long run of 50 mins and make your normal runs 42 mins, then do a long run of 1 hour and make the normal runs 48 mins - and then just go for it and run the hour.








As an incentive you could try entering an event like a 10km or 15km race to give you an incentive to run











Now alcohol... well I did a 5 mile race at the weekend with a hangover, the 10k before that was OK (no beer the night before), the Great north run was after 4 pints the night before, and a 10k 2 weeks before was after a few beers as well. I survived and enjoyed the races. It doesnt kill you but you have to be aware that you are dehydrated and have lost some minerals with the drink. Make sure you are hydrated before the run and after as well.





Dont take a pain killer if you have a bad head becaue that will mask any little niggles you suffer that maybe you should stop runnign becasue of.





I think you can drink the night before a run up to an hour long but you have to be aware of the affects and take measure to make sure that you dont end up with problems (I am not stupid - before the hungover runs I drink sports drinks - good for hangovers,and makie sure I am mostly OK)
Reply:alcohol can dehydrate you so drink plenty of water before you go to bed and before you run. What about running in the evening instead before your glass of wine!


Go out for your hour but just run walk and jog - have a stretch half way round the course. Training is easier with a friend.
Reply:This is what I did to build up to running an hour continuously.


1st week of training-30 minutes


2nd week of training-45 minutes


3rd week of training-1 hour





You can increase the intervals as much as you like...I just thought 15 minutes each week would be good for me.
Reply:Hi





follow a proper 10K training program


http://www.runningplanet.com/training/10...





and for the wine.. 1-2 glasses the night before wont hamper you too much..
Reply:Add on time slowly, say 10 more min each week. If this is too hard add less, if it is easy add more.


Here is a schedule starting out with 38 min of running.


Sunday: full amount-38


Monday: recovery-25


Tues: 35


Wed: full amount-38


Thurs: 28


Fri: between 32-38


Sat: 28 -30
Reply:If you frequently run for half an hour, you could probably run for a solid hour tomorrow if you didn't mind pain and so residual soreness. I suggest you build up a little more slowly though. Run for 45 minutes one day and then drop back down to 30 minutes for the next few days. Then another 45 minute day but only drop back to 40s after that. And so on.





Wine is fine. I have run fine the morning after a lot of drinking and I won a race while still drunk off wine. Don't 'give up everything', just push yourself harder when it counts.
Reply:Well you need a plan. Basically you need to hydrate yourself before running (3 glasses or h20) and eat VERY LIGHT. You want to feel hungry when you run, because it will get you to go longer. Next you need to add in 3 sprinter workouts a week (check runnersworld.com), and add some hills into your workout. Then, once you have some serious muscles, and have probably thrown up after all those high intensity workouts, your body will reward you with longer stamina. :) have fun!!!