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This article is from the running Beginners' FAQ, by Ozzie Gontang with numerous contributions by others.

8 The next few weeks

You should now be running with walking only to warm up and down. Start to
increase your weekly mileage. Do this by lengthening one of the runs. The
next week you can increase one of the other runs as well. After a few weeks
you should consider making one run per week your long run - up to half as
long again as the others.

Only increase distances by small amounts - the usual rule of thumb is not
to increase by more than 10% per week in total distance. Increase either
the long run or the shorter runs, not both in the same week. Some weeks do
the same as the previous week, or even do less.

 

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