13. The Left-Side-Of-The-Road Rule
To keep safe, run facing traffic.
14. The Up-Beats-Down Rule
Running uphill slows you down more than running downhill speeds you up.
15. The Sleep Rule
Sleep one extra minute per night for each mile per week that you train. So if you run 30 miles a week, sleep an extra half hour each night.
16. The Refueling Rule
Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.
17. The Don’t-Just-Run Rule
Runners who only run are prone to injury.
18. The Even-Pace Rule
The best way to race to a personal best is to maintain an even pace from start to finish.
19. The New-Shoes Rule
Replace running shoes once they’ve covered 400 to 500 miles.
20. The Hard/Easy Rule
Take at least one easy day after every hard day of training.
21. The 10-Degree Rule
Dress for runs as if it’s 10 degrees warmer than the thermometer actually reads. To put it another way, dress for how warm you’ll feel at mid-run—not the first mile, when your body is still heating up. This means choosing the right apparel.
22. The Speedwork-Pace Rule
The most effective pace for VO2-max interval training is about 20 seconds faster per mile than your 5-K race pace.
The best way to increase your aerobic capacity and long-distance speed is through VO2-max interval training.
23. The Tempo-Pace Rule
Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one hour.
This pace is about 20 seconds slower per mile than your 10-K race pace, or 30 seconds slower per mile than 5-K race pace.
24. The Long-Run-Pace Rule
Do your longest training runs at least three minutes per mile slower than your 5K race pace.
25. The Finishing-Time Rule
The longer the race, the slower your pace.
See Part 1 here.