BE SPECIFIC IN YOUR TRAINING.
Limit the number of quality run workouts you do each week. Be careful how you incorporate harder workouts into your training plan. As a general rule of thumb, most athletes can tackle two to three quality workouts every seven to 10 days depending on their age, injury history and susceptibility, and running background. Space the hard runs two to three days apart to allow yourself adequate recovery between hard bouts of training.
MAKE EASY RUNS EASY AND HARD RUNS HARD.
When I write “easy run” into a training plan, you would be amazed at how many times an athlete runs this workout only about 30-45 seconds slower than their race pace. I call this “training in no-man’s land.” If you fall into this no-man’s land of running your easy runs a little too hard, you will utilize too much energy and prolong recovery. You will be too tired to hit your pace on the next hard workout, or you will have to work too hard, resulting in fatigue for your subsequent workout. Make sure your easy runs are an easy effort, so hard sessions goals can be met.
LIMIT RACES THAT ARE LONGER THAN 15K.
Racing longer distances takes away valuable training time, even if your taper is short. You still have to recover from the hard effort, and there is always a risk of injury. Be careful when populating your schedule with races during your marathon buildup. This is especially true of those longer than a 15k, unless you plan on running them as training races in lieu of a workout.