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[quote=Anonymous][quote=Anonymous][quote=Anonymous]Run intervals.  I have found that running 3:1s (3 minute run, 1 minute walk) allows me to go much longer distances without struggling.  And honestly, my pace is not that much slower than when I was running straight without walk breaks.  Over time, you can increase the run intervals so you're not walking very much (e.g., 1 minute per mile.)  [/quote]

This is the advice you need. Running internals is the best way to increase your endurance and actually enjoy running those longer distances. And don't worry that intervals will slow you down--I ran/walked my first marathon and finished a full hour faster than my second marathon, which I ran the entire way. [/quote]

I totally agree with the recommendations to run intervals, and NOT running slower.  Sprint work will dramatically improve your lung capacity, which will improve your endurance.  I noticed a huge improvement in my endurance and my long distance running pace when I committed to weekly track workouts where I ran a variety of sprints.  Another thing that really helped me was doing cross training in spin classes that focused on speed interval training.  If you have access to a gym, download the Peloton running app and try Robin Arzon's HITT, tabata or interval and arms classes.  She is a long distance runner and swears that cross training on the bike improves her running.  After having my second son I got back into shape by exclusively taking spin classes with the Peloton app, and when I  went out for my first run, I was shocked to find that I was easily able to go 4 miles with no problem.  There is no way I would have been able to do that cold without taking the Peloton classes.[/quote]

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