<span>Work up to three miles of running for as long as you can at your goal pace. Once you fall off your pace, stop, walk and recover for two minutes and continue running shorter intervals until you reach a total distance of three miles. Long run Saturday: 4-6 miles easy pace.</span>
Practice. each time you run the mile you may run less and less time because your body is also strengthening and getting use to running that far and long. <span />
