Whether you're training for your first race or looking to achieve a personal record, we have tips to help you go the distance. Chris Carmichael, who coaches endurance athletes like Lance Armstrong, offers pointers on improving performance, preparing for race day and staying injury free.

Fuel your body
When you begin a running training program, it is important to eat properly in order to support your increased activity level. Just don't use the marathon as an excuse to eat whatever you want—make sure you're focusing on nutrition. Carmichael suggests aiming for five moderate-sized meals a day, with 50 to 60 percent of your calories coming from carbohydrates, 20 to 25 percent from protein and 15 to 30 percent from fat.

Pick up your pace
The stronger your fitness level and aerobic system, the faster you'll be able to go using the same amount of effort. Tempo runs train your body to sustain speed over distance. You'll need to get out of your comfortable cruising pace and push yourself to run faster, but at a speed you can maintain for an extended period of time. Carmichael recommends that beginners start with 10-minute tempo runs, intermediate runners try for 20 minutes and advanced athletes go for 40 minutes or more.