Dear Coach: In my mind, I am marathon bound. I want to run one in three months; however, I do not want to hurt myself seriously. I run about three times a week, never really going more than three miles at a time. I am a big 26-year-old guy: 6'3", 225 lbs. but in excellent shape due to running, biking, and weight training. My question is whether a person like me can do a 10-week plan to run the marathon or should I quell my desire until next year? I thought maybe running Tuesday and Thursdays for three miles and running long Sundays will get me ready but am not sure of the mileage I should aim toward. Ludwig.

Dear Ludwig: You are headed for trouble if you try to run a marathon in the next three months. The marathon is probably the toughest event for a runner to undertake and should be treated with the utmost respect. This is one of the reasons I have problems with some charity programs that try to recruit non- runners (walkers) to do a marathon. You need to have an adequate mileage base and a history of running for at least a year before even contemplating training for a marathon, much less running a marathon. Many who try to run a marathon without proper preparation end up being injured during training or have a miserable experience during the race itself. I suggest instead that you focus on doing shorter races first, perhaps some 5Ks and 10Ks. Spend the next three to six months building up your weekly mileage to 15-20 per week as you increase your long run to 6-8 miles. Then you can try a 10-mile race or a half marathon to see how your body reacts to longer runs. If you follow these recommendations, you will be ready to start your marathon training and are more likely to complete the marathon with a smile on your face. Good luck.

Dear Coach: I am a new runner. How do I start training for a 10K race which is a couple of months away? Right now I am running between one and two miles a day several times per week. Elizabeth.

Dear Elizabeth: You need to concentrate on turning one of your runs each week into a long run. Once a week, add a half mile to one of your runs until the week before your race. Ideally, you will be up to 4-5 miles before running your first 10K. As you increase your weekly long run, you should try to increase the distance of one other run during the middle of the week but it should not be as long as your long run. Also, be sure that you take at least one day off each week to let your body recover. Finally, you should run the first mile or two in the race at a conversational pace and then if you feel like it you can pick up the pace so that you do not get too tired too soon.

Dear Coach: I have read some of your advice and it all sounds very good. I would like to get some additional advice from you if I could. I am forty-two years old and want to do my first marathon in three months I am a weight lifter, 5'10, 220 lbs. with somewhat of a gut. I have run fifteen miles practicing for the marathon a few weeks ago and although I was dead tired I experienced no lasting pain. I have about three months left to practice and have no idea what my schedule should be. I am an extremely slow runner going 12-13 minutes per mile down hill. I also have to travel a lot. I do not have trouble running ten miles a couple of times per week when I can fit it in. Is there any advice that you can give me? I would really like to complete this run. Thank you in advance for your time and any assistance that you can give. Sam.

Dear Sam: I think the key for you to finish the marathon is to do several 3 1/2 to 4 hour-long runs between now and the marathon. The long runs should be spaced out every other weekend with the last one being three weeks before the marathon. Your runs should be at a 60-70 percent of maximum heart rate or a conversational pace. Don't worry about how slow you are going. If you complete these training runs and run two other times per week for ten miles each, you should be able to finish the marathon. However, as you can guess, the bulk you have from weight lifting is really going to work against you in the marathon. In the race itself, I recommend that you take the sports drink at the very beginning of the race and at each stop. You need a carbohydrate source. Water is not enough. You may want to try a gel called GU and use it in combination with water.

Dear Coach: You mentioned in an article a couple of issues ago that one should go to the track and ". . . Run 3 X 1 mile at 80-85% with a 70% recovery." What does "3 X 1 mile" mean? Mason.

Dear Mason: It means to run one mile (four laps around a track) at 80-85% of maximum heart rate and then jog until your heart rate drops to 70%. Normally it takes about one complete lap to reach that heart rate. Once your heart rate drops below 70%, you then begin your next mile at 80-85%, jog again until your heart rate drops below 70%, and then run a third mile at 80- 85%. This is a standard anaerobic threshold run that will get you into great shape.

Coach West is a private coach who works with motivated runners. Questions for Coach West can be addressed to him by E- mail at kirtwest@erols.com or contact the Washington Running Report, 13710 Ashby Road, Rockville, MD. 20853-2903.