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[quote=Anonymous]I agree with the psychological comments above but as someone similar it is also just about running more.

I have always struggled with running, makes my feet hurt/have some IT band and Achilles issues that tend to flare up. And as a result I never really stuck with it. I would train for a big 10k in my town in the summer for a month and then I'd be back on the bike. Somewhat wondering why I wasn't making improvements in running despite making pretty big improvements in my overall physical fitness.

The answer, it turns out, is to run more. At least for me. Gradually increasing my weekly mileage, slow and steady. Adding some speed work. Doing long runs. Two weeks of adding, one week of less mileage/recovery (but not NO mileage).

I ran 12 miles without stopping to walk on Sunday. I signed up for a half after my town's 10k to force myself to continue training. I used to run like maybe once a week, 4-5 miles. Now my 4 mile weekly run is my short easy recovery run. And now I can run 12 miles without stopping (at like a 12 min pace so I'm not out there breaking land speed records or anything).

And now that I can run 12 miles without stopping at a 12 min pace, I can run a 5k at a sub 29 minute pace. A year and a half ago I broke 30 for the first time and it took literally EVERYTHING out of me I was in a heap on the floor and needed serious recovery. Last week I did 29 as my tempo run with a slow mile before and after to warm up/cool down.

This is long sorry, the TLDR is: The progress is slow and steady but its there and I genuinely think the only way to make it happen is to be really consistent and train for months/years and increase your weekly mileage.

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