Warm up, The body needs a thorough warm up to prepare itself for an intense workout. Try an easy jog for a mile or two.
Pay attention, Yes it sounds easier than it is. Keep focus by wearing a watch with a lap function, so you can record your splits. Log the data into your journal, so you can detect patterns such as starting out too fast.
Recovery, Let your body have time to properly recover. Faster runs should be followed up by at least one easy day. Listen to your body!! Hit the streets, Trainer Todd