1. If your training program make you tired and weak, add another rest day to your weekly workouts.
2. In order to continue running, consider taking at least one recovery week each month. During this week reduce your normal weekly mileage between 30 to 40 percent.
3. When you have stress or problems at home, work or school don't try to build up your training. Try to relax until the trouble is gone. That way you're focused.
4. Monitor your training mileage, the simplest way to increase your load is to add more mileage, but it's also the road to overtraining.
5. Once you have the endurance you could improve your performance by doing speed work, meaning quality over quantity. I remember one incident in Iloilo, my opponent was running 20 kilometers on a slow race during training while I ran 10 kilometers on a faster pace. When we met in a competition he was biting my dust.
6. When you wake up in the morning, check your muscles and mood. If there's soreness couple with a lousy mood, give yourself a break and take the day off or maybe go for a swim.
7. When you take a rest day. Try to really rest. Don't do some household jobs like carpentry, plumbing etc. Try to listen to relaxing music of the Lettermen if you're a baby boomer or Michael Buble if you're younger. Don't ask me I still dig rock and roll. Make sure you end the day feeling rested and calm.
8. And finally, don't make the runner's biggest mistake of training harder after a bad workout or race. It's like saying I'll show them next time. Therefore you're pressured to train harder. Instead of going for the challenge rest for several days then come back with a fresh mind and body. CROSS-TRAINING
Participating in another sport a couple of times a week, gives your feet and legs a welcome respite from the constant pounding of running and strengthens muscles that running does not exercise. Replace an easy run with say biking or swimming. By doing cross training you are less likely to sustain an overuse injury.