Gradually increase your mileage and periodize your training schedule.

Good aerobic activity is the foundation of your running performance. The principle of progression and periodization means gradually preparing the body to handle workout stress. You slowly build up the amount of training you do along with bumping up the intensity.

Periodization is the structure in a training program to progressively increase the training stress from cycle to cycle.

The progression should not be a steady increase in volume and intensity, but instead should be a staircase progression with periods of reduced volume and intensity at certain times during a training period, season, or year.

Increases in training volume, duration and intensity should be a gradual increase of 5-10% per week.