I've been running for a few years ( l used to run 1.5 miles daily) but over the summer till now I've been running 3 miles everyday. Sometimes l run about 4 miles. l ran 6 miles twice and 9 miles once, so l know l can do it again. l wanna increase my stamina so l can run far distances like 5-10 miles. Any advice??

During my xc season l did farleks and 4x400m. l and l stopped doing those for a while and my half marathons and marthons were faster and l felt good.

Get some PF Flyers

do a weekly long run. which you slowly increase each week . so say 1 week you run 4 the next week you increase that distance by 10% of you weekly total and slowly you will get that long run to where you want to be. l use the website runnersworld.com a lot fo training programs and tips. doing farlek and 400s increases speed not distance. the long run and running hills increases endurance, the fartlek and speed workouts increase your pace.

long slow runs
no more than an hour

what l did to increase my endurance was to increase the time l was running for & not worry about the distance initially. l started at 35 mins & built up one run every week by 5 mins until l got to 1 hour. this meant l still did three runs at 35 mins but did one run at 1 hour. when l was comfortable at 1 hour l increase the shorter runs to 40 mins. once l was comfortable with this l increased the pace of my longer run every week.

using this method l run three times for 40 mins & once for 1 hour 7.30 per mile.