Without right balance of frequency, duration and intensity plateau and or stagnation will become evident. Tips to avoid dwindling progress would include:
- Be consistent. Consistency with the frequency of your runs builds efficiency. At least three half hour runs will improve efficiency with out increasing risk of injury or fatigue.
- Be specific. Train specific to your goal. It is necessary to gradually build the duration and intensity of your run until you are simulating your race goal.
- Rest. Adequate rest is necessary for muscles to rebuild. The positive physiological changes you are working towards actually occur during active recovery; not actually while you are hammering it. Overtraining can be as much of a set back in making progress as undertraining. Rest well.
- Pace. To reap the full benefits of the training effect, it is necessary to vary your pace i.e. interval train. When you manage your pace by applying interval training for a long enough period of time, with adequate rest in between, you build up to a stronger level: greater VO2 capacity, increased anaerobic threshold, improved economy of running, a more fit cardiovascular system and musculoskeletal system.