by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the May 2002 issue of Runner Triathlete News. To get the full scoop on planning and keeping a training log, pick up a copy of the May issue of Runner Triathlete News.

Planning is the key to successful running, whether your goal is to improve racing times or simply improve your level of fitness.

The scientific term for this type of planning is periodization. This means using a systematic approach of base training, internal work, racing and rest to improve your running.

The conventional wisdom behind periodization is that no runner - elite or beginner - can be in top shape around the clock. Rest and recovery are vital and allow the body to absorb training and ascend to the next level.

Mapping out this planned approach to running will differ depending on your goals. For example, if you want to be in solid shape and look your best for the summer beach season, you will want to embark on an aggressive training schedule in January.

If your goal is to gear up for the fall racing season in the Southwest, you will want to crank up your routine in May.

Regardless of your goals, the type of approach outlined below will put you on the right track. The start time or base- training phase can be adjusted based on the time of the year you want to be in peak shape.

Training phases

January - March: Base-training phase (easy runs; long runs at easy to moderate pace; hill workouts; strength and weight work)

April - June: Buildup phase (increased distance on easy runs; fartleks and tempo runs; continue strength work)

July - September: Sharpening phase (interval workouts added to the mix, with increased rest to allow for sufficient recovery from more intensity workouts)

October - December: Racing phase (once-a-week long run; intervals; easy runs; race and rest)