• Long run: Time on the move is the backbone of long-distance training. Generally, I run 10 to 20 miles at a pace that is easy but not dragging. I often string two of these together on successive days to total close to 40 miles.

• Walk breaks: Walking on a regular basis during long runs gives the muscles a chance to recover and pump out the lactic acid that comes with vigorous exercise. I use an 8/2 pattern, running 8 minutes and walking 2 minutes.

• Pace runs: I aim for a brisk pace, about how I would race a marathon (8- to 8 ½-minute mile), for 7 to 10 miles. No walk breaks. Also known as tempo runs.

• Hill repeats: The standard formula is to run hard up a grade of about 6 percent for 2 minutes or more at close to maximum effort, then jog back down to recover, repeating up to a dozen times per workout. For variety, I sometimes add all the hilly side streets in my neighborhood to a pace run instead.

• Speed work: Running as fast as I can for 2, 4 or 8 minutes, with jogging breaks in between to recover. It quickens my overall pace and also forces me to run efficiently, correcting any limps or other mechanical deficiencies that I might be repeating over and over at a slow pace.

• Stretching: I stretch briefly after every run (and should do more) while my muscles still are warm. I also try to stretch between runs; it can work wonders on sore muscles.

• Rest: Exercise physiologists always are reminding us that it isn't the running that makes the body stronger, it's the rest after the run. Running sets the stage by stressing the body, but then the body needs time to adapt to the stress and rebuild.

• Weightlifting: Upper-body conditioning is important, too, so I hit the weight room twice a week and include lots of sit-ups and crunches.