With the spring racing season behind us, it's time to enjoy summer running while working on a new plan for fall peak performance.

For beginning runners, the biggest improvement in racing times comes from increases in endurance. You've just got to get out there and run.

If you've completed the Butler Road Race or a 5K event, you've got a minimum fitness base built. Starting with a minimum endurance base of 30 minutes of easy running three times per week, add an additional day of running, increasing mileage by no more than 10 percent each week. Work toward a goal of running five days per week, 30 minutes per workout, in the fall.

If you already are at this level, you have a choice. You can build more endurance or start working on improving other areas of your running, such as strength or speed.

More endurance will definitely improve your running — if your body and lifestyle can handle the miles. Distance runners can continue to improve with weekly workloads of more than miles. Elite runners will pound out 100 or more miles each week.

Most of us will never reach that level of running. We have a hard enough time fitting our running into what little spare time we have.

And most of us inhabit less than elite bodies. Even with unlimited training time and motivation, our bodies would break down before we reached that optimal training level.

If you choose to build endurance, do so gradually and carefully follow the 10 percent rule. Add miles to your weekly long run, then to other moderate-length runs during the week. If you feel unusually fatigued or develop chronic pain, back off to previous mileage levels.

If you already are running at maximum mileage levels for your body and lifestyle, look at building strength and speed. Build strength by adding hill running to your routine. Choose a hilly route for one of your weekly runs and concentrate on running harder on the uphill portions.

In "How to Run Faster from the 5K to the Marathon," coach and former elite runner Brad Hudson recommends short hill sprints tacked onto at least one weekly easy run.

Choose a hill with 6 to 8 percent grade, sprint uphill 8 to 10 seconds and walk or jog back down. Start with one sprint. Add an additional repeat weekly until you reach 6 to 8 sprints per workout.

For overall strength, consider adding non-running activities. Build core strength with simple calisthenics or variations on old-fashioned crunches and lunges.

If you choose to build speed instead of or along with strength, you've got options. Get the most from your fast twitch muscles and train your heart as well with fast intervals on the road or track.

Raise your stamina level and learn to run more efficiently without stepping onto the track. On one of your weekday runs, warm up with a mile or two of easy running, then increase your pace by 10 to 15 seconds per mile for at least 20 minutes. Finish with an easy mile to cool down. Those ubiquitous summer 5K's can serve as tempo runs, too.

Hudson also mentions another efficiency and stamina builder: progression runs. Hudson suggests running the last mile or more of your long run at a faster pace to teach your body to maintain form as you tire.

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or shoes@runpa.comSaturday, 7:30 a.m.: Faith in Action Caregivers Triathlon- Duathlon, Wheeling, W.Va. Triathlon of 400 meter swim, 25K bike ride, 5K run; duathlon of 3K run, 25K bike ride, 5K run. 304-243-5420Saturday, 8 a.m.: North Boroughs YMCA 5K Run-Fun Walk, Bellevue. 412-761-1227 or bberringer@ymcapgh.orgSaturday, 8:30 a.m.: Rube's Run 5K, Prospect. 724-865-9582 or jgallagher@agrutl.comSaturday, 9 a.m.: Cross Country Crusade 5K, Saxonburg. Run on Knoch Highcross country course, part of Saxonburg Distance Series. 724-898-2525 or visit www.saxonburgdistanceseries.com/registerSunday, 7:30 a.m.: Presque Isle Half Marathon, Erie. sarah@rie-runnersclub.org or visit Active.comSunday, 3 p.m.: Gold Medal Camp Alumni Race 5K, California, Pa. Serves as USATF Three Rivers open and masters cross country championship. 724-464-2222.July 22, 7 p.m.: Chase at the Lake 5K, Mercer. Part of Mercer County Twilight QUAD. 724-866-1374 or smc@runhigh.comJuly 25, 8 a.m.: Run with the Deerflies 25K, Penn Run. Challenging off-road course surrounding Yellow Creek Lake. 724-541-3667 or jswauger@comcast.netJuly 25, 8:30 a.m.: Run for Rock 5K, Pittsburgh. Benefits Slippery Rock University scholarship. 412-980-9785July 25, 8:30 a.m.: Stampede in the Park 5K Run and Walk, Plum Borough. Includes 1-mile fun run. 412-795-6902 or Kevin.dowell@us.abb.comJuly 25, 9 a.m.: Freeport International Baseball 5K, Freeport. 724-295-5511 or freeport5k@hotmail.comJuly 25, 9 a.m.: Turtle Trot 5K, Turtle Creek. 412-349-0777Aug. 1, 8 a.m.: Junkyard Jaunt 5K, Natrona Heights. 724-991-3003 or coachHa5555@comcast.netAug. 1, 8 a.m.: St. Barnabas 5K, Gibsonia. 724-444-5512 or www.stbarnabas5k.comAug. 1, 9 a.m.: Quality Life Services 5K, Mercer. Starts at Countryside Personal Care. 724-431-0770, Ext. 2104 or mikel@qualitylifeservices.comAug. 1, 7 p.m.: Debbie Green Memorial 5K Run-Walk for Leukemia, Wheeling, W.Va. Also 100-yard dash for 9 and under. 740-359-7533 or visit www.debbiegreen5k.comAug. 8, 8:30 a.m.: Roebling's Run 5K, Saxonburg. Race 2 in Saxonburg distance series. 724-898-2525Aug. 8, 9 a.m.: Rimersburg Cookie Daze 5K, Rimersburg. 814-473-6427.

<B>Middlesex Mad Dash, June 13:</B> Kyle Reeping, 1st Overall M, 16:47; Laura Hoover, 1st Overall W, 22:26; Jake Montag, 1st 15-19 M, 18:28; Scott Slaney, 2nd 15-19 M, 19:17; Paul Kletzi, 3rd 15-19 M, Ryan McMahon, 1st 14 and under M, 21:05; Rod Grooms, 1st 50-59 M, 21:23; Mike Zizan, 1st 40-49 M, 21:35; Ben Knauff, 2nd 20-29 M, 21:45; Scott Wood, 1st 30-39 M, 23:03; Bruce Barnes, 2nd 50-59 M, 23:11; Craig Lutzic, 2nd 30-39 M, 23:49; Tom Demeyers, 2nd 40-49 M, 24:12; Stephanie Yeo, 1st 15-19 W, 24:21Matt Schellihaas, 3rd 30-39 M, 24:22; Dennis Acon, 3rd 40-49 M, 25:11; Gene King, 1st 60-69 M, 25:31; Kristina Hayes, 1st 30-39 W, 25:44; Ed Doyle, 3rd 50-59 M, 25:46; Maggie Bulman, 1st 20-29 W, 26:02; David Moliton, 3rd 20-29 M, 26:22; Jinny Hertweck, 2nd 30-39 W, 26:25; Mary Morgan, 1st 50-59 W, 26:38; Andra Titus, 3rd 30-39 W, 27:30; Lori Colella, 2nd 40-49 W, 27:36; Cathy Ferrero, 2nd 50-59 W, 27:40; Megan Gibson, 2nd 15-19 W, 27:45; Becky Miller, 3rd 40-49 W, 28:44; Judy Sved, 3rd 50-59 W, 30:28Nathan Bair, 2nd 14 and under M, 30:40; David McConahy, 2nd 60 and over M, 32:04; Marcia Semple, 1st 60 and over W, 32:08; Stephanie Azarcon, 2nd 20-29 W, 33:52; Joel LaRocca, 3rd 14 and under M, 39:52; Rebecca Powell, 2nd 14 and under W, 42:32; Bee Jay Kastory, 2nd 60 and over W, 51:08Jake McMahon, 21:06; Quentin Torgerson, 22:29; Andy Knauff, 23:44; Scott D, 25:15; Jamie Durivage, 25:33; Joe Tulak, 26:07; Jeffrey Kopinski, 27:04; Mike LaRocca, 27:08; Rob Azarcon, 27:28; Cathy Kelly, 27:34; Brenda Abbey, 27:55; Robin Rishel, 28:07; John Rusnak, 28:47; Joe Durivage, 29:30; Keith Vollberg, 29:31; John Grottenthaler, 29:54; Jeff Sved, 30:23; Linda Ryan, 30:24; Ben Bair, 30:25; Jessica Salter, 30:58; Daphne Demeyers, 31:31Dave Knauff, 31:34; Keith Ehmann, 31:38; Holly Durivage, 32:01; Jamie Reddinger, 32:11; Marcia Famolaro, 32:51; Bill McElroy, 32:53; Ben Houston, 33:39; Candice Durivage, 36:29; Daniel Morgan, 39:51; Alyson Sved, 40:06; Michelle Goodworth, 41:10; Eve Powell, 42:41; Mary Ehmann, 46:48; Giovanna Porta, 46:49; Diana Toy, 47:21; Haleigh Kopinski, 51:00; Cathy McElroy, 51:24; Diane Blackburn, 52:29; Cynthia Sory, 52:31; Stacy Nguyen, 59:15; Sheryl Cribbs, 59:16Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, PA 16056. Phone: 724-352-4395. E-mail lotzak@consolidated.netPat Neubert is the running columnist for the Butler Eagle.