If you're training for a race, chances are you have some sort of game plan. Unless you're like me, of course -- I read the game plan, take it into account, and then do something that suits me better. Perhaps that's why I'm not competing for top spots in most races.

Still, whether you follow a training plan closely or do your own thing, it's important that you find a way to train that allows you to improve, yet avoid injuries. And who better to learn from than a man who is still running some of his best times at the age of 52?

Tom Ryan, 52, completed a 5K in just over 16 minutes last year. By running smarter, not longer, he's remained injury free, and he shared his tips with Active.com. Check out the gallery for a few tips on how to have a perfect week of training, and see the full article for specifics on training for your chosen distance.