Runner bros, how did you up your leg strength?

Runner bros, how did you up your leg strength?

I have plateaud at 7 miles a week.

>inb4 push through the pain

It's not pain, my legs get super tired and I feel like I'm working twice as hard at my normal pace at the end of the week.

Run slower and longer.

How much longer? A mile more than usual?

Wall sits

Run shorter and faster.

Do single leg calf raises, aim for 3 sets of 30 per leg. If you want to make it harder then do it on the stairs so your ankle can go lower.
Apart from that, try doing 12x50-100metre sprints with a very slow jog in between each sprint. It should help your Vo2 max as well as build muscles in your legs.
Also, do a routine on an exercise bike of varying resistance; my exercise bike routine includes sharp increases in resistance for .5 of a kilometre up to a kilometre, so in a 30k session, I will have had at least 27-28 major changes in resistance. This will give you a godly quads workout, not to mention good cardio. Try and stay around at least 100 pedals/minute. Most exercise bikes will have a preset hills workout so maybe just start with that.

>do normal workout
>wait 3 minutes
>find steep-ass hill
>run hill repeats for 20 minutes
Alternatively, spend 2 days in the weight room each week on a lower/upper split

Call me a bitch but running with DOMs is the worst thing

Starting off is a bitch, no doubt, but it gets better the further you go. Make sure to stretch out beforehand as well. The more you run, the more muscle and stability is built up around your knees, ankles and hips, the easier it becomes.
Also, check your running form; if you do large strides and strike with your heel out in front of you, youre sending force back up your leg, slowing you down and also putting a lot of pressure on your joints. You should practice running barefoot or at least landing with your foot directly beneath you, so you land on your mid-foot and roll up to your toes. This saves your joints a lot of stress, and means you arent slowing yourself down by overextending and heel striking.

>7 miles a week
explain this, break down your schedule