and loose.
what can i do to run longer distances?
you will have to work your way up. add a quarter-mile each time you run. gradually you will run longer and longer distances.
do i breath in through my nose and out my mouth or the other way around?
breathe in through your nose and out through your mouth. this breathing pattern will force you to run slower and pace yourself, allowing you to run longer and farther before you get tired.
how many weeks do i need to do this?
keep up the process until you are satisfied with the results. continue to try to push yourself so you don't lose the work you already 