Run 3 days per week
Start with run-walk intervals if needed
Increase total running time gradually
Keep most runs easy and conversational
Add one longer run each week
Include one faster workout each week
Rest or cross-train on non-running days
Warm up before each run
Cool down after each run
Wear proper running shoes
Stay consistent for 6 to 8 weeks
Taper with lighter training before race day
Practice race pace during training
Hydrate and eat well
Get enough sleep
Listen to your body and avoid injury