Follow these fonts of running wisdom

1 YOUR TRAINING LOG
Looking back on a daily record of how far you ran, how fast you ran, and how you felt while doing it can help you pinpoint what went wrong if problems arise – and what went right when you PB.

2 RUNNING BUDDIES
Have a fast friend? Ask for her favourite speed workout. Even better: join her the next time she does it.

3 PAST GOOFS
Every time a fuelling plan or pacing strategy goes horribly wrong, you can cross it off your list of options.

4 RACE WEBSITES
Use your goal race’s course map and elevation chart to inform your training. Run part of the course, if possible, or mimic its hilliness – or lack thereof – on everyday runs.

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