Most runners complain that they lose power and slow down at the end of races. Without any significant increase in weekly mileage, it's possible to improve your performance. Here are a few proven components which will keep you going when others "hit the wall."

1. Increase The Long One

By increasing the long run to 12 miles, you'll add endurance which will help you continue running hard at the end of a 10K. A long one of 15-17 miles will give you close to the maximum 10K endurance -- before diminishing returns set in. Long runs should be very slow -- about 2 minutes per mile slower than 5K or 10K race pace. Once the long one reaches 10-12 miles, run long every other week.

2. Schedule Longer Hill or Speed Workouts -- With Longer Repetitions

Unless you prepare your body for the demands expected during the race, you can't expect it to perform to capacity in the race itself. Instead of running 440 or 880 repetitions, run mile repetitions. The longer distance will help the body adjust to the rigors of a long sustained effort required in the 5K or 10K. Your workouts should also be long enough to simulate the demands at the end of the 10K. Starting with 1-2 x 1 mile, increase by 1 mile on each of the weekly workouts until you reach 4-5 x 1 mile. When you reach 3 x 1 mile, you can run it twice and 4 x 1 mile twice before moving up. Run each 1 mile about 1-20 seconds faster then you want to run in the 10K. Take as much rest as you need between the repetitions.

3. Finish Speed Sessions Hard

To finish a race well, you must train both body and mind for the task -- when both are under duress. The best way I've found is to run the last part of each speed session hard.

Hold off a little during the first part of the workout. This will help to develop a sense of pace and patience. Most runners who slow down at the end, tend to run too fast in the early stages of a race. Most workouts ( and races) have more quality when the second half is faster than the first. Work a little harder on the last two repeat miles by maintaining a faster rhythm and pushing a bit during the second and third laps of each. Don't wait until the final lap to run hard -- try to maintain the fast but smooth cadence which you developed in the middle two laps.

Even when your legs are tired, you'll be preparing the mind for the difficult stress of accelerating at the end. At the same time your legs will learn how to get the job done. Even when tired, you'll find the harder effort needed in those difficult last few miles. Proper pacing is also developed -- if you start too quickly, you'll pay at the end.

By simulating the conditions of the race, you'll help forge the body and mind into a unit. Shifting back and forth, you'll earn that there's lots of ways to get the job done.

Olympian Jeff Galloway is the author of Galloway's Book on Running, Return of the Tribes to Peachtree Street, and Marathon! and is a monthly columnist in Runner's World. His low mileage marathon training program is in 30 plus cities in North America.