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A training checklist to help you make sure you're doing everything you can to run faster and improve your running endurance.
The ability to run fast takes practice running your fastest, and the capacity to run farther requires practice running long distances regularly. Experts recommend increasing one variable in your weekly running no more than 10 percent. Variables include, but aren't limited to, shoes, terrain, cross training, frequency, duration and intensity of your running and training.
Running frequency depends on the runner. Elite runners run as often as 14 times per week, or twice per day every day. Beginners can make progress running as little as three times a week. A beginner who wants to run faster and longer can safely and successfully do so by consistently running three times a week with a day of cross training between runs. The more advanced the runner, the more specific his or her training has to be to improve their running. Regardless of his or her level and training status, the runner should always plan and progress intelligently while listening to his or her body.
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