How to become a faster long distance runner?

How can I become a better long distance runner?

• I am preparing for a Half marathon on January and Next Saturday im going to run a 5k. My long runs have been 7 miles and I do that like twice a week. My recovery runs are 4 miles and I normally take 2 days off a week.

• Answer:

  First you need to increase your running, but slowly. Don't add more than 10% on your distance (or total time) from one week to next. Then plan to train at least 3-4 times per week with one session as your long run. This long run needs to increase over the next months to a peak close to the half marathon distance, 10-11 miles should be fine. The long run should not be fast, it's your other sessions that take care of that. These other sessions should be a mix of intervals, hills, fartlek and if possibly track works.