Run a Faster 10K
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Once you’ve decided to become a serious endurance runner, it's critical to focus on your mechanics, which can improve your power and keep you healthy and more consistent. So remember five-time Olympic coach Bobby McGee’s three Cs:

Compact: Run with your elbows bent, shoulders relaxed.
Connected: Stand tall, hips forward with your feet landing beneath you.
Cadence: Keep your stride rate up and keep your feet in rhythm. 

Key Workout: After upping your mileage base with longer, easier runs for six weeks, build strength and strength endurance with tough runs so your legs can sustain your new faster race pace much longer. "One word: Hills! It doesn’t getting easier as you get faster and fitter and stronger, you just learn to suffer more. Setting the internal dialogue leads to an improvement ”