Some Advice from Bart Yasso

3 Rules for Healthy Running:

1. Don't run too fast. Run your long run 60-90 seconds slower than your marathon pace.
2. Don't run too far. Increase total mileage not more than 10% per week. Cut back your mileage every 4 weeks.
3. Don't run too often. Rest and recovery are part of the training plan.

The Long Run, The Right Way

1. Run your long run slower than your marathon goal pace.
2. Pick up a course that similar to the race course.
3. Simulate your refueling and hydration plan.

Run Fast, Run Strong

1. Always do 1-2 easy miles before speed work.
2. Run your tempos at Marathon goal pace.