01:00 AM EDT on Sunday, June 18, 2006

If the inclement weather prevented you from sticking to the first two weeks of Danny Gough 's Breakers Marathon "Get Out There!" Training Program, don't worry. Especially if you've already got even a moderate mileage base under your belt, it's not too late to pick up with the training schedule.

"If you are considering a fall marathon, most running coaches would recommend you start your training program somewhere between 16 and 20 weeks from your target race," said Gough, a former Brown running star and U.S. Olympic Marathon Trials qualifier, who is serving as the race organizer for the third annual Breakers Marathon and Nifty Fifty Ultra Marathon, Oct. 21 in Middletown. (Web site: www.breakersmarathon.com)

"With this in mind, an October marathon training program should start sometime this month and you are not too late. The next two weeks are 16 to 18 weeks from the Breakers Marathon, which is still plenty of time to properly prepare for a late October marathon."

For those of you who missed the first installment of the marathon program, the first four weeks are listed below.

There are three training schedules -- one for the first-time marathoner who has limited time to train, which starts at 15 miles per week and works up to 35 miles; one for the novice runner who has more time to train, along with the intermediate-level marathoner, which starts at 20 miles per week and peaks at 40; and one for the veteran and competitive marathoners, which starts at 25 miles per week and peaks somewhere between 45 and 50 miles.

"The most important part of the first two months of training is that you build up a mileage base with steadily increasing weekly mileage and long runs," Gough said. "This will increase your strength and overall conditioning, as well as prevent injury during the tempo runs, extended long runs and build-up races that occur later in the training program."

For more training tips from Gough, check out the Runner's Blog on projo.com.)

FIRST-TIME MARATHONER

WEEK 1 (15 MILES): Monday -- off; Tuesday -- 3 miles; Wednesday -- off; Thursday -- 3; Friday -- off; Saturday -- 6; Sunday -- 3.

WEEK 2 (17 MILES): Monday -- off; Tuesday -- 3 miles; Wednesday -- off; Thursday -- 3; Friday -- off; Saturday -- 8; Sunday -- 3.

WEEK 3 (18 MILES): Monday -- off; Tuesday -- 4 miles; Wednesday -- off; Thursday -- 4; Friday -- off; Saturday -- 6; Sunday -- 4.

WEEK 4 (20 MILES): Monday -- off; Tuesday -- 3 miles; Wednesday -- off; Thursday -- 4; Friday -- off; Saturday -- 10; Sunday -- 3.

FIRST-TIME AND

INTERMEDIATE-LEVEL MARATHONER

WEEK 1 (20 MILES): Monday -- off; Tuesday -- 3 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 6; Sunday -- 3.

WEEK 2 (22 MILES): Monday -- off; Tuesday -- 3 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 8; Sunday -- 3.

WEEK 3 (24 MILES): Monday -- off; Tuesday -- 4 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 8; Sunday -- 4.

WEEK 4 (26 MILES): Monday -- off; Tuesday -- 4 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 10; Sunday -- 4.

VETERAN TO COMPETITIVE MARATHONER

WEEK 1 (25 MILES): Monday -- off; Tuesday -- 4 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 10; Sunday -- 3.

WEEK 2 (31 MILES): Monday -- off; Tuesday -- 5 miles; Wednesday -- 5; Thursday -- 5; Friday -- off; Saturday -- 13; Sunday -- 3.

WEEK 3 (30 MILES): Monday -- off; Tuesday -- 5 miles; Wednesday -- 5; Thursday -- 5; Friday -- off; Saturday -- 12; Sunday -- 3.

WEEK 4 (33 MILES): Monday -- off; Tuesday 5; Wednesday -- 5; Thursday -- 5; Friday -- off; Saturday -- 15; Sunday -- 3.

New feature for Speck Juliette Speck has added another unique feature to the road race she established three years ago in memory of her father, accomplished runner and coach Will Speck , who died unexpectedly at the age of 52 following an afternoon run in 2003.

This year's Will Speck Memorial 5K Race, to be held today at 10 a.m. at Cranston West High School (80 Metropolitan Ave.), will include an award for the fastest parent-child team.

Once again, race participants are encouraged to bring an old pair of running shoes that will be donated to children throughout the state who cannot afford a pair. Juliette Speck was able to distribute 100 pairs from last year's event.

In keeping with her father's extensive coaching of youth runners -- he established the successful CLCF track and cross-country programs and at the time of his unexpected death in 2003 was resurrecting Bay View's track and cross-country teams -- today's event will also include a series of free youth runs. Beginning at 9 a.m., there will be a 50-meter dash for children 5 and under, a 400-meter dash for youngsters 6-9 and a 800-meter run for 10- to 12-year-olds.

In addition, OOP! will conduct art activities for the children from 9:30-noon.

Entry fee for the 5K is $20. For more information, log on to www.willspeckmemorial.org or e-mail willspeckmemorial@cox.net.

cthorn@projo.com / (401) 277-7340