Rule #1: TRAIN FREQUENTLY YEAR-ROUND
Rule #2: START GRADUALLY & TRAIN GENTLY
Rule #3: TRAIN FIRST FOR DISTANCE, ONLY LATER FOR SPEED
Rule #4: DON'T SET YOURSELF A DAILY SCHEDULE
Rule #5: Alternate Hard & Easy Training
Rule #6: At First Try to Achieve as Much as Possible on a Minimum of Training
Rule #7: Don't Race When You Are in Training, and Run Time Trials and Races Longer than 16km only Infrequently
Rule #8: Specialise
Rule #9: Incorporate Base Training and Peaking (Sharpening)
Rule #10: Don't Overtrain
Rule #11: Train With a Coach
Rule #12: Train the Mind
Rule #13: Rest Before a Big Race
Rule #14: Keep a Detailed Logbook
Rule #15: Understand the Holism of Training
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