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Anonymous
I ran for a long time, and I have to say, it doesn't do much for your physique other than make you look weaker, and it will take its toll on your joints at some point. If I were you I'd look into cycling, but if you find running fun, cool.
With that said, I never really had a routine. I didn't keep it up for that long, but at my peak I could run 10 miles in an hour, and this took about 2-3 months to build up to. All I did was ran every day and pushed the envelope further each time. You'll feel like puking/passing out after each session if you're doing it right.
Anyway, that's all there is to it really, just keep breaking the physical limitations every time you run until you become comfortable with that amount of expenditure. Once you're able to run 10-20 miles in a single sitting, start taking gap days, otherwise you'll seriously overtrain and end up wishing you were dead.
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