The Four Sets of Ten Training Principles

Because these were all spread out over a considerable time period, I have brought them together here.

The Ten Conditioning Principles
#1 Schedule an easy or rest day after the longest training day
#2 Increase total distance by no more than 10% per week
#3 Plan races so that you have a day off racing for every mile raced
#4 Racing, together with sprinting in training, should not exceed 20% of distance run, and should probably be around 10-15%
#5 Increase distance or intensity from week to week, but not both at the same time
#6 Warmup first before stretching
#7 Usually follow hard days by easy days. Never have three hard days in a row
#8 Don’t ease off training for races, except the handful of races that are your major goals
#9 Treat injuries immediately
#10 Have fun

The Ten Form Principles
#1 The Importance of Relaxation
#2 Run like a child
#3 For Faster Feet, run on your toes
#4 Get those hips forward
#5 Run Tall
#6 Drive with the arms
#7 New breathing techniques may help.
#8 Be Alert and Aware
#9 Run with others who have a good style
#10 Be content with your unique style


Ten Sample Training Sessions
#1 cross training
#2 general endurance
#3 specific endurance
#4 fun sessions
#5 aerobic intervals
#6 hill sprints
#7 speed development
#8 anaerobic
#9 race practice
#10 racing

The Ten Racing Principles
#1 Redefine "Winning"
#2 Practise Surging
#3 Plan races so that you have a day's break from racing for every mile raced
#4 Have Long Term Goals
#5 Define short term goals
#6 Set Intermediate Racing Goals
#7 Horses for Courses
#8 Develop elite runners’ strategies and abilities
#9 Even Pace Produces Fastest Times
#10 Have an established pre race routine