RUNNERS' TERMINOLOGY

* Intervals. These are periods of hard running alternated with easier "rest" periods of jogging. They''re great for increasing speed, says Coates. Hard running periods can be from 30 seconds to five minutes, and rest periods should be about the same time. Or you may be able to cut rest intervals down to half the time of the hard-run intervals.

* Cruise intervals. You''ll need to have a good grasp on your speed and endurance capacities for this. Run for a period at a pace that is 15 to 20 seconds per mile slower than your ten-kilometer race pace; then jog for a period 20 to 30 percent as long (for example, ten minutes of running, two minutes of jogging). Do three or four, consecutively. The purpose is to raise the point at which muscle-tiring lactic acid begins to build up in your blood, thus increasing endurance. Increase distance, but not speed, as the training gets comfortable, advises Coates.

* Tempo runs. After warming up, run for 15 to 30 minutes at a pace 20 to 30 seconds slower per mile than your ten-kilometer pace. The object is the same as with cruise intervals, says Coates.

* Hill work. Run up hills at 85 to 90 percent effort, then jog down as a rest; repeat several times. The uphill part should take from 30 seconds to five minutes, and the recovery (downhill) portion 1½ to 2 times longer. You may want to add a 30- to 60-second surge in the middle of the downhill portion. The object is to increase your efficiency at running hills.