The training ideas that follow are designed for the beginner and intermediate runner. Experienced runners should ensure to take a day off each week and keep flexibility training and functional strength training up to par. Rest days are important - plan for them.

 Take great joy in running and being fit. Be a Positive Thinker - running is not as tough as you might think! Listen to and be in touch with your body. Get to know and understand the Training Heart Rates as they apply to your age. Ask your coach or trainer for more information on how to calculate your heart rate and what your heart rate should be for your age.

 Make arm and leg actions conservative - don't waste effort. Get to understand the energy requirements of the event - 90% aerobic and 10% anaerobic - Train for it!

 Mileage is the backbone of any event - log them in! A training program has to be geared to challenging yourself - there is a need for continual overload in order to see improvements. Once a week in the first month of training do this workout - Run 30 seconds at fast pace - rest 1.5 minutes; second month reduce the rest to 1 minute; third month reduce the rest to 45 seconds; fourth month reduce the rest to 30 seconds.