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Runner’s World March 2006
By Jeff Galloway

Q & A

Q: I just started running. Should I focus on getting faster or going longer?
A: Being able to run farther offers more long-term health benefits than being able to run fast. As you increase your mileage, you build stamina and endurance, and teach the body to burn fast effectively. And the extra miles do more than trim your waistline. Research has also shownt hat those who regularly burn more calories are at lower risk for a wide range of chronic ailments.
You can increase your risk of a running-related injury by slowing downt eh pace of one of your runs every other week and adding some distance. For example, every other Sunday, increase the distance of your run by half a mile. You’ll further reduce the chance of aches and injuries by inserting a one-minute walk break about every two to four minutes of running, starting from the beginning of each long run. On your non-long run weekend, run about half the distance of your current long run.

Race Ready

TRAINING GUIDELINES FOR FIRST-TIMERS
With the weather – and the local racing season – heating up, you may be thinking about raining for your very first race. But which distance should you choose, and how long will it take you to adequately prepare? These guidelines will help you decide, depending on your current running base and the amount of training time needed.
5-K
Running base: One month of running every other day
Training time: About four weeks of regular training, during which time you can complete at least one run of three to four miles
10-K
Running base: Two months of running every other day
Training time: About six weeks of regular training, during which time you complete at least one run of six to seven miles
HALF-MARATHON
Running base: Four months of running every other day
Training time: About 12 weeks of regular training, during which time you complete at elast one run of 13 to 14 miles
MARATHON
Running base: Six months of running every other day
Training time: About 20 weeks of regular training, during which time you complete at least one run of 26 to 27 miles

(SAY WHAT?) RUNNING JARGON, TRANSLATED
Target Heart Rate A heart-rate range to be reached during training to enable an athlete to gain maximum cardiovascular benefits. Aerobic conditioning occurs at about 70 perfect of maximum heart rate.