01:00 AM EDT on Monday, July 3, 2006

Hey, marathoners. You're almost a quarter of the way to your goal.

It's time to start weeks five and six of the Breakers Marathon "Get Out There!" training program.

"At this point in your marathon training, the early muscle soreness and any minor aches and pains should be starting to slowly disappear," says Danny Gough, who has created a 20-week program for runners preparing to run the Oct. 21 Breakers Marathon in Middletown. "Furthermore, with two to four weeks of consistent training accrued -- or more if you already had a mileage base before the start of this program -- you should be starting to feel more relaxed in your stride during training runs and even finding yourself in a comfortable rhythm from time to time."

Over these next couple of weeks, Gough suggests that runners turn one of their shorter runs into an "up-tempo" run, picking up the pace during the middle miles of the workout.

"This doesn't mean sprinting the middle miles of the run, just making the pace a little faster than your 'normal' training pace," he says. "This will help bring down your comfort zone, so over time you can run relaxed, or more comfortably, at a slightly faster pace."

It is also not a bad idea to integrate some road races into your training.

Adding an event -- such as tomorrow's Arnold Mills 4-Mile Road Race in Cumberland or Saturday's 4.8-mile Little Compton Road Race -- can help keep you motivated, give you a chance to gauge your progress and help you begin preparing for the conditions you will encounter on race day.

"Races are a good opportunity to practice running in a competitive environment, simulating race conditions and running at your marathon pace," Gough said. "For first-time marathoners, build-up events are recommended to learn how to handle pacing, fluid replacement, shoe and clothing choices, etc. Veteran marathoners benefit from build-up races to gain, strength, speed, and racing experience.'

The Blessing of the Fleet 10-Miler, July 28 in Narragansett, will fit perfectly into the marathon training schedule as one of your long runs, said Gough, "complete with split times, fluids, and company along the way." And on the weeks when you can't find an event to match your scheduled long run, turn it into one simply by doing a few warm-up miles before the start of the race and tacking on a few more miles after you cross the finish line.

There are a number of well-organized runs of varying distances held on weeknights throughout the summer that can also help you stay on task. They include the Tom McCoy Family Fun Run Series every Wednesday in Misquamicut, the Cross Country in the Park Series every Wednesday in Bristol and the 5-Mile Red Rooster Ramble series every Thursday in Warren

"The fun and camaraderie of running in a race also helps break up some of the monotony of training by providing intermediate goals," Gough added, "and is a great place to meet other marathoners, share experiences, and even find a training partner."

More information about the third annual Breakers Marathon and Nifty Fifty Ultra Race Weekend can be found at http://www.breakersmarathon.org.

FIRST-TIME MARATHONER

WEEK 5 (21 MILES): Monday -- off; Tuesday -- 5 miles; Wednesday -- off; Thursday -- 4; Friday -- off; Saturday -- 8; Sunday -- 4.

WEEK 6 (22 MILES): Monday -- off; Tuesday -- 4 miles; Wednesday -- off; Thursday -- 3; Friday -- off; Saturday -- 12; Sunday -- 3.

FIRST-TIME AND INTERMEDIATE-LEVEL MARATHONER

WEEK 5 (24 MILES): Monday -- off; Tuesday -- 4 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 8; Sunday -- 4.

WEEK 6 (28 MILES): Monday -- off; Tuesday -- 4 miles; Wednesday -- 5; Thursday -- 4; Friday -- off; Saturday -- 12; Sunday -- 3.

VETERAN TO COMPETITIVE MARATHONER

WEEK 5 (33 MILES): Monday -- off; Tuesday -- 5 miles; Wednesday -- 4; Thursday -- 5; Friday -- 3; Saturday -- 13; Sunday -- 3.

WEEK 6 (36 MILES): Monday -- off; Tuesday 5; Wednesday -- 5; Thursday -- 4; Friday -- 4; Saturday -- 15; Sunday -- 3.

Course detours ahead Although construction has forced some changes to the course, tomorrow's 38th annual Arnold Mills 4-Mile Road Race will still be "4 miles and fast," says race director Tom Kenwood. The race is $10 for pre-entries and $12 for race day registration. For more information, contact Kenwood by phone at (401) 658-0831 or via e-mail at kenwood2@cox.net.

The East Bay Striders' 14th Cross Country in the Park running series has gotten under way. The informal 3.1-mile races will continue at Colt State Park in Bristol every Wednesday through Sept. 6.

The course -- which sets out from the park headquarters, located by the barn -- consists of two challenging loops that offer a combination of wooded trail and pavement.

There is no entry fee, but a $5 donation to cover the USATF sanction and insurance is appreciated.

For more information, contact Bob Cooper at (401) 253-3142 or cooper@covad.net, or Brian Beausoleil at (401) 245-8428.

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