Dear Coach: I am trying to become a student of the sport of running. Can you recommend any books or articles that can help me understand how to train for different distances? Jane

Dear Jane: I have recently come across two books (both published by Human Kinetics, (800) 747-4457, or online: www.humankinetics.com) that will help you get started. The first is Precision Heart Rate Training edited by Edmund Burke. It will tell you all you need to know about heart rate training (see my November-December 1998 book review in Washington Running Report for more details). The second book is Road Racing for Serious Runners by Pete Pfitzinger and Scott Douglas. This book has solid information on how to train for distances from the 5K to the marathon. It tells you which hard workout is the most and least important for each distance.

For instance, anaerobic threshold running is much more important for the marathon than is running speed and vice versa for the 5K. The book also contains sample training programs for low, middle, and high mileage runners. The authors discuss when and how to taper for different events. The book is equally applicable to the 54 minute 10K runner and the 30 minute 10K runner. Perhaps what is most important, the authors explain how runners actually hurt their performance by running workouts too hard. If you want to improve your race times, then this is the book for you. The $16.95 price is more than worth it.

Dear Coach: I am trying to find some guidance for using my heart rate monitor while racing. I train consistently with my monitor and have done several short races including a half marathon and several triathlons. I understand the concepts around training with the monitor and vary my workouts between slow runs, interval training, and tempo runs. What I don't know is the appropriate heart rate when racing, knowing that it will be different for different distances. David

Dear David: Here are some general heart rate guidelines, but they come with a very strong caveat. I recommend that you not rely on your heart monitor when you race. Coach Benson, the leading heart monitor coach in the US, does not know of any studies of heart rates and road racing. Further, it was his anecdotal experience that runners often perform at much higher average heart rates than predicted. Personally, I have raced at some unbelievably high heart rates. For instance, I have run some fast 10Ks where my heart rate was between 90 and 95 percent of maximum for most of the race. If I had followed my heart monitor and kept my effort to 85% to 88%, I would not have pushed myself to that level of performance.

Having said this; generally, marathons should be run between 75% and 80%, although a highly competitive marathoner might average as high as 85%. Your heart rate during half marathons and ten milers should average between 80% and 85%. Races of 8K or 10K distance should be run at 85% to 88%, and 5Ks at 88% and higher. Keep in mind these are averages and will vary quite a bit from individual to individual. If you have done the proper training, then you should have a very good idea of what pace to run. I think you are better off trying to determine the level of effort your body can handle and run accordingly. Please keep in mind that the heart monitor is simply a training tool.

Dear Coach: I have been trying to break 48 minutes for the 10K. I run my mile repeats between 7:40 and 8:00. The last couple of 10K races I have gone out at a 7:15 to 7:20 per mile pace for the first mile, trying to put time in the bank. However, I find myself on pace for the first half of the race but always seem to slow down at the end. Can you give me some hints on how to break the 48 minute barrier? Bill

Dear Bill: Most fast times and personal bests are run at an even pace. To break 48 minutes you need to average 7:44 per mile. Keep in mind that you are probably running the first mile of a 10K on adrenaline. However, when the adrenaline wears off after a mile or so, your pace will fall off if you have gone out too fast. This is most likely what has happened to you. I recommend that you do two things. First, do two track workouts a month. Two weeks before your goal race, run four one mile repeats at 7:40 per mile with only a one minute recovery between miles. This will give you the confidence that you can run that pace and get you used to running that pace while fatigued.

At your goal race, force yourself to go out at a 7:40 pace for the first mile. Remember that you will have trained at this pace and should know the how effort level of a 7:40 per mile pace feels. If you keep your first mile near your goal pace, you will greatly increase the chance that you can hold that pace and run a sub 48:00 10K.

Coach Kirt West is a private coach for motivated adult runners. To pose questions, e-mail Coach West at Kirt West or contact the Washington Running Report at (301) 871-0005.