Run consistently 3–5 times per week
Increase weekly mileage gradually
Keep most runs at an easy pace
Add one longer run each week
Include interval training once per week
Include tempo runs once per week
Warm up before every run
Cool down after every run
Strength train 2 times per week
Focus on legs, core, and glutes
Improve running form
Sleep 7–9 hours per night
Eat enough carbohydrates
Stay hydrated
Recover with rest days
Cross-train with cycling, swimming, or rowing
Avoid increasing distance and intensity too quickly
Track progress weekly
Be consistent over time