mile faster than marathon pace, finishing with 20 minutes easy," says Yelling. Your Move Start with five- to 10-minute intervals at the same paces as Yelling. Do this once a month, gradually building your mileage.MARA YAMAUCHI: Long, Mixed Intervals

of blood vessels and sinuses that occurs during exercise, says Horne. The good news: headaches occurred less often when runners got more sleep.BREAK IT: Some people are fine on five hours a night; others require 10. "Runners who put greater demands

rate. But also note how you're feeling out of 10 during those runs." Look for the signs of success: your long runs are leaving you feeling less fatigued; you feel less sore in the 72 hours after a particularly intense run. Next, identify one aspect

of blood vessels and sinuses that occurs during exercise, says Horne. The good news: headaches occurred less often when runners got more sleep.BREAK IT: Some people are fine on five hours a night; others require 10. "Runners who put greater demands

rate. But also note how you're feeling out of 10 during those runs." Look for the signs of success: your long runs are leaving you feeling less fatigued; you feel less sore in the 72 hours after a particularly intense run. Next, identify one aspect

't want to be part of a club where runners don't want to get involved in the dirty work, the same applies. 10 Golden Training Rules of Top Club Coaches Plan ahead Always make sure you know in advance what your training schedule's going