Can anyone help me on running faster and longer?
My advice: work on one at a time. Otherwise you’ll end up hurting yourself, and that’s no fun, believe me! If you want to increase your running time – which is different to increasing your speed – then try running at a slightly faster pace every so often throughout your run. I designed my playlist so that I have faster and normal speed songs. To run faster for the duration of your run, increase your speed very slightly halfway through the run. After a few sessions, increase it a quarter of the way through and when you can sustain that, do the whole run at that pace. And so on and so forth. To run for longer, I believe a truly great playlist is what keeps you going!
