Q: Mike - having some issues posting in my blog, so I'll post my question for you here. Over the past year, I've made some pretty big strides in my fitness. I've now been talked into running in some 5k races later this year. I don't plan on winning anything, but I'm hoping to have some respectable times. Any advice on training for these? Programs to increase speed/endurance? I'm currently around 23:30-24:00 minutes. Looking to trim another few minutes at least by the first race in June!

A: Long distance running is not my area of expertise unfortunately. In general consider losing a few pounds if you can afford to -- don't do it if you are skinny already, but if your BMI is higher than 22-23 you can safely lose a few pounds which will certainly help you put up better times. As far as specific training, I wouldn't be able to offer anything better than what you could find on web such as this. Regardless of what program you choose remember to allow at least two days per week for rest. If the program doesn't have any rest days, it's almost certainly a bad one for most people -- this is true for any sport.