- Run daily, run slowly, with creative walking breaks.
- Run many miles, many times your racing distance if you are a track runner, up to and often beyond if you are a long-distance runner.
- Do tempo running only at a fraction of your racing distance.
- Run no faster during tempo runs than you would in a race.
- Bring your weight down 10-20% under the so-called norm and live athletically--don't smoke, drink little or no alcohol, and eat moderately.
- Consider that breathing is more important than eating, and that continuous breathlessness in training exhausts you and destroys your training reserve.
"Run slowly, run daily, drink moderately, and don't eat like a pig."
According to van Aaken, true health starts with endurance and from maximum endurance grows maximum performance. Good stuff!