Obviously it's much harder to gauge your pace outdoors, but that isn't exactly what I'm curious about....At this point on a good run I've gotten myself up to about 6 miles, Averaging about 9 minute miles. (On a treadmill I can do 8 miles at an 8 minute pace), just to give an idea where I am at the moment.

My question is what should I be doing while I have the summer/autumn still available to run outside in terms of building up my endurance? My first goal is to run a half marathon next spring. I also shoot for good muscle definition, but I'm assuming no matter what type of run I have that will be about the same depending on the intensity.

I've heard all types of things like hill training, or do quarter miles off and on with different paces....What really should I be doing? Honestly, all I do know is get out there and run, my runs are generally relatively flat, and I know time spent running is much more important than speed so I just take it fairly easy and try and go to the point where I do about 45 minutes when I finally hit the wall. (Again, on a bad day I'll have to cut it short, or on a good day I might come to my house and just keep on running if I have it in me).

So basically best way to train for more mileage/endurance? hills.....speed intervals....is it really THAT important?

thanks

Sprints really will help, but increasing distance every session will also help. In order to work up to marathon distance, you have to get close to it a few times. ;) But sprints/hills will improve your muscle tone and will make endurance running a little easier. Try it once a week for 3 weeks and see if your endurance doesn't improve (in addition to proper pre-run nutrition!).

I subscribe to the 10% increment rule of thumb.

Your longest run should be no longer than 10% longer than your longest run last week. Your total mileage for this week should be no more that 10% more than total last week. It's like compound interest. It grows.

When you get into the upper teens for the first time, you may want to do your incremental runs less often.