to make the same big improvements in the winter that you can in the summer, and never skip your warm up.Hard-core winter runners also have to become weather watchers and build flexibility into their training schedules. If a storm front looks to be rolling

If your training peaked for a summer race but you hope to perform well in an autumn event too, you're not that different from an elite athlete who has multiple goals (save, perhaps, for a minute or two per mile). Runners looking to qualify

realises that to capitalise on his performance, he needs to plan his racing wisely. That doesn't mean you have to skip summer 5Ks. Like Bekele, you just need a plan that optimises the combination of participation and performance. To do that, pick your