1. During your initial base-building phase of training you should be able to carry on a light conversation, sing a song, or read billboard signs, with no heavy breathing at this point. If you can't conversate at this point you are working too hard, too fast.

2. Start running gradually with intervals - running for 1 minute, recover for 1 minute. Repeat this cycle until you have completed 30 minutes.  

3. Progression is the key to a good running plan, increase your miles or time only 10% per week, or 5 to 10 minutes to prevent injury and overuse.

4. Pace with a partner to help you stay motivated and help you stay on pace. Make sure it is someone in your pace group, example 10 minute mile pace group.

5. Only light meals should be eaten at least 45 minutes before a run. Post run bananas and bagels are always a good way to replenish your body. Add a little peanut butter for protein. 

6. Consistentency with your training plan is important, if you are scheduled to run 3 days a week, Tu, Th, and Sat, stay on target so you can be prepared for race day.

7. Hills should only be added when you have finished building your running base, and your form, your breathing and your recovery times are at a familiar rhythm before you tackle hills.  

8, Hydration is really important. You want to drink at least 1 to 2 cups before your run, during your run, and post run. Hydrate, Hydrate, Hydrate.

9. Tapering is the last phase of your training phase and this is where you reduce your mileage in half and take away any speed work at this time.

10. On race day, prepare a checklist of all the items you need, set your items out the night before the race, set your alarm, and get a good night's rest.