Run consistently 3–5 times per week
Increase weekly mileage gradually
Keep most runs at an easy pace
Use one long run each week
Add tempo runs to improve stamina
Include interval training for speed and efficiency
Follow the 10% rule for mileage increases
Warm up before every run
Cool down after every run
Strength train 2–3 times per week
Focus on core, glutes, hamstrings, and calves
Cross-train with cycling, swimming, or rowing
Rest and recover between hard sessions
Sleep enough every night
Eat enough carbohydrates and protein
Stay hydrated before, during, and after runs
Practice proper running form
Build distance before increasing intensity
Use recovery weeks every 3–4 weeks
Track progress and adjust training as needed