Have a plan
Every workout should have a purpose. Ideally you should prep for 10 weeks leading up to a race, but it can certainly be done in less time than that. Your motivation and focus are two of the biggest ingredients for a successful run.
As you complete your practice runs, make sure you don’t push too hard too fast, keep a steady comfortable pace in order to stay balanced and grow stronger as your prep for race day. Steady runs will also help you protect your spine injury.
Depending on how much time you have to train, you’ll definitely want to select at least one or two days a week to work on lengthening your running distance. Not sure where to begin? Try adding a half mile to you longest run so far and then lengthen your runs from there.
Another great way to build your endurance is by adding supplements to your dietary regimen. Pharmanex makes a great supplement called vitality which boasts many positive effects including endurance, stamina and resistance to fatigue.