What's a superb way to increase running distances?

I don't have the stamina to go long distances, I start to get winded after a mile and a half, I need to go the long haul. I want to get to the point where I can at least jog a nice steady, pace for at least 3 miles. How can I achieve this?

What's a superb way to increase running distances?
Running 3 miles (5K) is a great goal, and there are many great training programs that will take you to 5K distance. If you have never really run before I recommend taking a beginning running program to take you up to about 20 minutes of running.





You can use a method where you alternate walking and running. And over the next few weeks build up to that 20 minutes of running.





Lets assume for now you are going to do a 20 minute run. Distance is not an issue here. So it does not matter how far you go. You are going to run at least every other day but no more then 2 days in a row.





Remeber the runs below are done for 20 minutes so you have to put the right number of reptitions in to make your 20 minutes.





week 1.


Run 1 minute - walk 2 min





week 2


run 1 minute - walk 1 min





week 3


run 2 minute- walk 1 min





week 4


run 3 minute - walk 1 min





week 5


run 4 minute - walk 1 min





week 6


run 5 minute -walk 1 min





week 7





run 6 min - walk 1 imin





week 8


run 8 min - walk 1 min





week 9


run 8 min - walk 1 min





week 10


run 10 min - walk 1 min (you are going to run 2 ten minute runs)





Week 11


run 20 minutes no stoping.





Now you are ready to start a 5k Training program





Check out for a 5k training schedule.


www.runnersworld.com


www.halhigdon.com


www.coolrunning.com








Harry
Reply:start with 1/2 a mile and increase a little each time. you'll be running marathons in no time
Reply:the saying its a marathon not a sprint comes to mind. try slowing down dont push yourself so hard and find a good breathing pattern
Reply:You just have to build up to it. Everybody has a barrier but when you get past it you'll be fine. Run a mile per day all week but then on Saturday put in a long run. The distance of the long run should increase 10% each week. It's called the "rule of ten".