I teach English when I’m not running. On our essays, we usually have a few specific skills that we are evaluating. Recently, a student became very frustrated because he scored poorly on an essay. He thought it was a fine essay, but he neglected to include one of the skills I was grading. The essay called for him to correctly cite and punctuate quotations. He did not include any quotations. When I saw him melting down over his score, I went to him and asked if he had paid attention to the requirements of the paper. He was still frustrated, but I asked, “How could you earn points for quotations when you did not include any?” As runners, we also need to pay attention to the areas being evaluated in a race. Not only do we need to know the areas being evaluated, we need to train to excel in these areas and plan our workouts to improve those areas.

For example, if you’re training for a marathon, the long runs are a “focus correction area.” You are sure to be evaluated on your endurance. This is a skill that can only be honed through regular training. As you complete your long run workouts, remember that the trait of endurance is the main focus. That means that the speed of your long run is not as important as the length and consistency. Other races have different requirements.

The 5 k race is much more about speed. That means that your long run is less important than your ability to manage a faster pace. 400, 800, and 1200 meter repeats with little recovery are much more valuable while training for a 5k than a 20-mile run. The Running Times website has a great article this month about which workouts are most important for 5 k training. No matter which plan you choose, though, make sure you know the purpose of your workouts.

Even if you’re not so interested in a PR in your next race, knowing why you’re running each day (and not running the same thing every day) is important. Workouts should have variety for more than adding spice to your life. Runners who run the same workout day after day become immune to it. The body is a wonder of adaption; running for the same purpose will produce diminishing returns because the body grows accustomed to the workout. Run hard on one day and recover the next, but also vary the type of hard workout. A cruise interval on Thursday, a ladder workout on Tuesday, a progression run on Sunday: The key is to purposely change up your workouts and know what kind of skill you are developing within each workout. Knowing the reason for the workout will help you to get the most out of it.

Even easy or rest days need to be done intentionally. The purpose of an easy/rest day is to recover and re-build after a hard workout. Do this purposefully, too. If you’re supposed to be having a rest day, then rest. If it’s an easy day, take it easy even if a little old lady with a cane passes you. Know thyself, Shakespeare says, but I bet he never broke 20:00 in a 5 k. I say, know (your workout’s) purpose.

Next time you head out the door, decide what skill you’re trying to develop. Focus on correcting something specific with each workout. Grade yourself on how well you focus if that helps. If you practice intentionally, you’re sure to get an A in your next race.