the night before and on the morning of the event, and so on. Then check off each one before you leave for the race.SpeedworkUse an '800' number Yes, even a task as daunting as marathon training can't be simplified by doing Yasso 800s (a regime developed

waste time wandering around the gym, wondering what to do next," says Kravitz. "Know what you want to accomplish before you even walk through the door.Ease into itBeginners often try to do too much, too soon and too hard. This can lead to muscle soreness

to begin. It's easy: run slowly in one direction for 30 minutes, then turn around and run nearer to your 10K race pace for the next 20 minutes; when that's done, jog back to your starting point. Do more with lessMany runners train more or faster than

, but only marginally. It took me 12 years to learn that speedwork was the way to do it."Dave Webber, 46. Years running: 15Buy the right stuff "Shamefully, I used to run in tennis shoes. Then a running friend suggested I try running shoes, and the difference