On Thursday, I received a text from my friend Courtney, “Did another 6 on Monday in 52 minutes. How do u increase speed for longer runs?” I’ve been helping Courtney, along with friends Wendy, Kelly, and Joanna, train for the Atlantic City April Fool’s 11k Run, which will be held on April 3. Most of them had never run that far before (11k = 6.83 miles). Their big question: Will I be able to run this far? I knew they could, so I offered up some tips and tricks to guide their training and boost their confidence. I created a …