From the March issue of Runner's World

By nature, runners chase goals – whether that's getting to the next telephone pole, finishing a first five kilometres or training for a marathon. In the fevered pursuit of success, it's easy to think that more is better. But you risk your ambitions on a regular basis whenever you decide to go a tad harder than you should during intervals, or a bit longer than you should on recovery runs. Why are seemingly minor sins such a big deal? Because the cumulative effect of pushing too hard, too far, too soon increases your likelihood of exhaustion, burnout or injury.

"You have to think: where do I want to be next year?" says Greg McMillan, elite and recreational running coach. "That concept allows you to train more safely." Rather than focusing on the immediate satisfaction of ramping up your pace or mileage, make decisions about your training – from your next workout to the next 12 months – with a bigger objective in mind: staying healthy and energised for more productive workouts. Over the long term, your training will become more consistent, which is the key to achieving any running goal, big or small. Start right now using these training strategies to prime you for future success.

Next workout
SLOW DOWN
Yes, hard workouts like tempo runs help train your body to sustain speed over distance. But that doesn't mean you have to push the pace to the top end of your tempo zone. You can train your body to use oxygen more efficiently and process lactic acid better – thereby allowing you to run farther, faster – if you do your planned 5:15- to 5:20-pace tempo run at 5:20 or even 5:25. Why? Because the relatively slower pace means you still work your lactate systems (you may even be able to go longer at your tempo pace), but you'll feel less fatigue. And a quicker recovery allows for more quality workouts, says McMillan.

Next week
REDUCE YOUR MILEAGE
"A training plan assumes you're 100 per cent fit, 100 per cent of the time," says McMillan. "Impossible." Work, family, stress, nutrition and sleep all affect how you feel on a run. Whether you follow your own daily plan or a race-specific program, whenever stress boils over, reduce your normal weekly volume by 10 per cent. You'll have more "life room" without compromising your training, he says.

Next month
PLAN AN EASY WEEK
Both beginners and regular racers need to balance their week with runs that are slow and easy and those that are faster and harder. Do the same with each month – balance easy and hard weeks. "It allows the body to absorb the hard work of the previous weeks and to rest," says Brain Schepisi, running coach and director of sportingspirit.com.au. Every fourth week, his athletes reduce their total volume by 20 to 25 per cent across all workouts, reducing mostly by time rather than mileage.