•Train--don’t strain.

•Be consistent.

•Read your body.

•Be smart--be a “thinker.”

•Take “recovery” days--this does not necessarily mean a day off, but an easy day instead.

•Increase distance and intensity gradually

•Don’t increase overall mileage by running more on recovery days.

•“Those who win workouts don’t usually win races.” Don’t let workouts become competitive. Save racing for races.

•Warm Up sufficiently before intense workouts.

•Remember that other stresses in life also affect your running.

•Eat smart--every motor needs fuel, if premium is unavailable put something in.

•Every great runner has had injuries and setbacks so don’t be discouraged if you get hurt or have problems. The successful runner thinks through these setbacks and comes back even stronger.

•Be confident in your program. Feel free to discuss training at any time with your coach.

•Every successful distance running program includes:

                        1.Easy Runs = Slow short runs to flush out

                        2.Tempo Runs = Pace of 20-25 seconds/mile slower than 10k race pace (equals close to marathon

                                                      race pace)

                        3.Speed Runs = Hard, but not “pedal to the metal”, Should feel “pleasantly fatigued.” Could do more                                                      if you had to

                        4.Long Runs = Long but relaxed, conversational. Builds blood volume and capillaries. Tiring but not

                                                 wiped out. Pleasantly fatigued-next day recovery-feet up. Do not ever run hard the

                                                 day after a long run

The Philosophy Behind Successful Distance Running

By Jeff Milliman