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Spring is a great time to increase your workouts, but remember to build up gradually. If you have only been exercising sporadically, then start out every other day for a few weeks, then add a day each week.

But for those of you who are already in good shape here are some tips to get you super fit and faster if you run or bike and enjoy participating in fun runs or fitness walks.

1. Interval training is a key. Once or twice a week you need to vary your normal 3-mile walk or run by picking up the pace in short segments. This type of training is a little more intense but since you are only pushing the pace for short periods it's not overly taxing. For example, after you walk or jog slowly for ½ mile or 5 minutes, then alternate picking up your pace a little faster for 1 minute then slowing to your normal pace for 1 minute. Alternate these 1-minute pick-ups for 10 to 20 minutes, depending on your ability, then cool down by walking or jogging slowly. Afterwards stretch. You can do the same thing on a bicycle or aerobic equipment.

2. Pick one day a week to do a longer walk or run. You might do the first mile or so easy, pick up the pace a little in the middle, then slow down the last part.

3. Variety. Interval training adds variety but also try a different activity once a week or every other week. Try a yoga class or ride stationary bike instead of using a treadmill. This will give you a physical and mental break and will cut down on injury.

4. Set goals. Time yourself on a distance like a mile and then give yourself six to eight weeks to see if you can do it faster. Don't time yourself on the mile every week. Give yourself a little time.

5. Sign up for a walk-a-thon, 5k fun run, or hiking series for motivation to keep working out.

6. Stretch more! And drink more water to stay injury free and healthy.

7. Keep your shoes in good shape; buy a new pair twice a year.

8. Keep a log of your workouts.

9. Workout with a group for motivation

10. Sign up for a Get on Track class or get a personal trainer.

The next Get on Track begins tomorrow morning at Lakeshore Park. The class will meet at 7:45 a.m. every Tuesday. You can sign up by calling 541-4500. The cost is $15 dollars for six weeks.