If you were to take a look at my training log you might not notice what is all going on there. Big changes have to start small much like the phrase “the longest journey begins with a single step.” Try to bite off too much at once and you risk burnout or injury.

To achieve your goals you need to slowly build up your intensity and volume. By doing this you will build your cardio endurance and overall running strength over time and by race day you will be more than ready to tackle that event. I personally more than once have thought I was better than this and paid the price in the long run.

So as you are building a plan, try to follow the 10 percent rule. As you progress from week to week try to never add more than 10 percent volume or intensity to your workouts.