Well since I seem to see so many of these topics, I just decided to put one together, a simple way to get those milages up.
First off, I'd just like to say this is something that takes time, and your not going to do it in one week, unless you have some serious discipline.
Okay, so you've probably heard this millions of times before... push yourself.
Just keep this thought in mind as you read on.
Lets say, the most miles you can run is... oh 2 miles. Just run your two miles a few times a week. Keep it a nice pace, don't make it hurt to bad.
Now one day were out here, and it's getting very boring running these 2 boring old miles. What you need to do is run your first mile at a fast, consistent pace, and your second one at the pace you would normally do.
Stick to running the first mile fast for mabye a week. Now that you can do this without breaking a sweat, go that extra mile. All at a normal pace.
Now, Repeat all of this, but with 3 miles, pushing yourself to a quicker pace half of it, then going the extra mile. If you do this right, over time 6 miles will be a breeze. Take it from me, so far every morning over my summer vacation I've ran 9 miles. I'm still trying to add onto this.
Okay before people go running off, I just want to restate push yourself. You might feel a small stomache pain, but if you really want it, push through it. But know your limits. If your going to pass out, please stop running. If you feel like throwing up, mabye your doing to much.
And always remember, to drink plenty, plenty of water. Since were athletes here, and were going to be doing this soccer training, drink to what you know is good for you. My coach tells me to drink a gallon of water a day.
Remember to run in shoes with a good arch support, have em comfy, and try to be blister free.
If it helps, run with music, running on a track can be extremely boring, watching that cement all the time.
Rest plenty, drink water push yourself.
some guy yelled at me...