Dear Coach: I have been running about one year and have slowly built up to running 12 miles per week, consisting of one short and one long run. My goal is to improve my 10K leg of the triathlon. I play squash twice per w eek during which my heart rate goes up quite high. Could I expect my running to improve if I cut back on squash? K.

Dear K: If you want to improve your 10K race times, you need to slowly build up to running 20-25 miles by running 3-4 times per week. I suggest trying to build your long run to 10-12 miles by adding a mile each month. Yo u also need to do one or two quality workouts each week at or slightly above your anaerobic threshold (AT) which is 80-85 percent of your maximum heart rate. Two of my favorite workouts are three one-mile repeats at 80-85 percent with a 400 meter recovery between miles and a 15-20 minute nonstop run at 80-85 percent. You might consider racing 2-3 times per month using the race as a substitute for an AT workout. I do not think you need to run more than four times per week because, as a triathlete, you have to allow time for swimming and biking in addition to your running. It is possible to get by on three days a week of running. One of my runners successfu lly completed an Ironman this fall by doing one long run and two AT workouts. The quality of your workouts for a triathlon are more important than the quantity. I don't think your squash playing is helping your running, b ut if you enjoy it, keep on doing it. Remember that the primary way you get faster as a runner is by running! Other activities may help your fitness level but the specific motion of running is what is most effective at tr aining your body to run faster. My only caution is not to do an AT workout on the same day that you are playing squash. At some point you may have to decide what is more important--running a faster 10K leg or playing squash.

Kirt West is available to coach serious adults in their pursut of faster performances. You may contact Kirt at Kirt West or contact the Washington Running Report at (301)871-0005.