Relaxation and enjoyment are often increased when we lower our expectations for the run. Once you're relaxed and moving, you'll get in the workout you can do on that day. If you find a way to enjoy each run, you'll develop more motivation. When in doubt, take pressure off yourself. Endurance Through a steady series of increases in the length of your long run, you'll significantly increase your endurance.
Many runners find that their racing speed also increases.
When the long one exceeds 10 miles, run it every other week. If you're racing regularly at the 10K distance, you'll continue to see benefits u ntil the long one reaches 15-17 miles. To run faster, you must run some regular speed work to develop the muscles and the cardiovascular efficiency for higher performance. Twice a week, run 4-8 light accelerations. Hill repeats will strengthen the running muscles better than any other workout.