Make sure your long workouts feature portions at race intensity. This will help you prepare for your race physically, mentally, and emotionally. You'll be very specifically prepared for exactly what your race will feel like. You can’t go slow in your workouts and expect to go fast in your races.

Jason Gootman is a USAT certified coach, co-director of Tri-Hard Endurance Sports Coaching and a Certified Strength and Conditioning Specialist. Visit Tri-Hard Endurance Sports Coaching online at www.tri-hard.com.