Speed work and variation
Become FASTER. Weight training strengthens the connections between the muscles and nervous system, making your body move more efficiently. Cover more ground with the same amount of energy.
Rest and recovery
Rest days mean no running and are equally important because they let your muscles recover and prevent burnout. If you want to stay active on rest days you may participate in some other form of physical activity such as walking, hiking, swimming, cycling, strength training, yoga.
Stretch after a run while your muscles are still warm. Hold static stretches for 15-30 seconds to maintain joint flexibility and prevent muscle tightening (as mentioned above).
Follow these 6 steps and you'll be prepared to run the best marathon of your life!