Keep a Training Log
Professional runners take their preparation seriously. This includes their diet and physical preparation, and also the development and interpretation of training logs. They write down every little detail that could be important, including workload, and general, daily physical condition. That way they can go back and see what worked and what didn’t, which is one of the most surefire ways of getting ready for a competition efficiently.
Increase Your Workload Gradually
A beginner’s workload should be increased in a gradual fashion. The preparation should start at least 8 weeks before the competition, and a 10% increase in weekly mileage should be implemented. That can prepare the body for the biggest challenge – the day of the competition – gradually, which is not only the safest, but also the most effective method.
Run Only 3 or 4 Times a Week
Giving the body enough time to recover is crucial. An amateur runner who does longer distances shouldn’t be running every day. Doing 3,000 to 5,000 meters daily takes its toll after a while, as the body sometimes needs a full day or even more to properly recover. By running 3 to 4 times per week, amateur runners give their body enough time to alleviate the damage, and prepare it to be in top shape.