Wythe Striders |

Dr. David Meyers advise: First work on your distance to get your base for endurance then run some tempo or fast runs at least once each week. Only run 1 mile or under with repeats but at a fast or very fast pace. You can also run 600 or 800 meter repeats with only 2 minutes of rest between each hard 800 meter run. Do at least 4-5 of these unless you can do more. Increase the number of repeats as you improve. The results will be a faster 5K race with a good kick at the end. No matter what your pace or goal, your training program should include a mix of training days. You need speed work to improve your form, tempo runs to improve your stamina, and long runs to improve your endurance.

Mark Wagner: Set a goal and then don't stop till you achieve it.

"If you procrastinate heading out into the winter mix because you don't like the cold weather, try this trick: Heat your body up BEFORE going outdoors. You can throw your running clothes in the warm dryer prior to going out, or you can do some jumping jacks or pushups to get your blood moving."
-Tish Hamilton, RW executive editor