re: Runners of the OT: Precentages?

If I had to guess I'd say that he was talking about max HR percentages. And I'm guess that when you get to about that 3 mile mark you are really getting your heart rate up there, but if you backed off, or did some run/walk splits, you would be able to bust through that 3 mile mark. Speed will come with time.

I'm not a distance runner compared to most that run, but I usually stay in the 3-4 mile range running 2-3 times a week. I was training for a 10k a few years ago, and followed the advice to make one run each week a longer run. It helped on that one to really change up the route. I run in downtown Birmingham on my lunch break, and I usually follow the same route from the Y down to Railroad Park and Regions Field. Do a couple laps around the park or around the stadium and then head back. When I wanted to go longer, I didn't even go near the park. I ran straight to Southside and around the UAB campus. Different streets and all of the change in scenery helps. Once I even ran away from downtown into an old abandoned industrial area. No traffic and wide open streets. I'd also throw in a saturday run in my neighborhood from time to time. Little things like this help. The thing about running in a neighborhood or around a park is that you're never that far away from being home or back to the gym. Forcing yourself to get a couple miles away from your start/end point will make you conserve a little energy to make the longer distance and get back.

Don't increase tempo OR mileage more than 10% a week. And don't be an idiot like I was and try to increase both. I ended up with achilles tendonitis and had to take a long break for it to heal and ended up not running the 10k I had been training for.