Received a request from a reader that I post a 5K training program for those who might be interested in racing this summer.

Ask and ye shall receive!

Copy and paste this link into your browser and you'll find a really great 7-week training program:
http://www.runnersworld.com/article/0,7120,s6-238-244-259-203-0,00.html

The good news is -- if you start this program on Monday, you'll be all ready for the ERC's spring Poker Run 5K run/walk on April 14 at Presque Isle State Park.

If you want to put your training off, or you need to start slower and build up to the 1.5 mile runs on the training program, set your sights on a later 5K -- the Erie area is rife with them in the spring.

A few of the ERCs events: Law Day 5K on May 5, Mother's Day Race (5K, I think) on May 13 and the Moonshine Shuffle 5K on June 16.

For a complete list of ERC races, visit their Web site at www.erie-runnersclub.org.

So, get moving today and you'll be racing before the daffodils bloom!