Thought to pen down all different articles that I came across, off late I came across lots of different articles each better then other but most of the time I ended up reading and only forget what I read as soon as finished reading and never tried of the suggestions from those.I intend to use this blog to pen down or copy what I read and use that as training for subsequent routine.

Stretching:
What can beat yoga, will put up the list of stretching exercises both pre and post running streaches.

Running:
Ground 0:

You know your age.

220 - Your Age is your maximum heart rate (MaxHR).

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An ideal performance in a race is at speeds which correspond to the following heart rates:

1500 m race: 96% MaxHR

1 mile race: 95% MaxHR

5000 m race: 89% MaxHR

10000 m race: 85% MaxHR

Half-Marathon: 81% MaxHR

Marathon: 79% MaxHR

Tip 1: Warm up properly and instead of starting empty stomach do eat some thing light.
Stay hydrated through out.
The best way things worked for me was to walk for 3 min and run 1 min, next walk 2 min run 2 and last 1-2 min walk. This helps to up your heart rate and warms you up nicely.
I have tried this and it helped me prepare for any run short or long.

Different training routine:
Since I have already done some of long distance training, I will go for "The Billat" next.
Scheduled Run on 9/30/09
Will do a warm up run for 12 min based on above pattern, then follow that with
15 cycles of 30:30 i.e. 30 sec run @ 95% of max HR = 173~175 and follow that with 30 secs @ half the speed.
Reference link for this run:
http://www.runworks.com/about258.html
or run in this fashion
Run four times for five minutes with a 2 1/2 minute recovery jog in between.
for 5 min run @ 89-90% of max HR ~ 165 and the recovery jog will be @ half the speed.