Q: Hi, I am 36 years old and have recently (in the last 10 months) started running as part of my workout routine. My routine includes a 1 - 1.5 mile run and weight training 2 - 3 days per week. I have never run on a regular basis because my "wind" has always been poor. My muscles almost never feel fatigued, I just have a difficult time getting what feels like enough air. I am not a smoker, neither is my wife, and I work in a smoke-free office environment. The first time I ran 1 mile my time was 11min 20sec! Poor by a real runners' standards I know. Now, I am at about 8min for 1 mile and about 12min 30sec for 1.5 miles. My immediate goal (within 3 months) is 1.5 miles in under 11min 30sec. Any training suggestions would be greatly appreciated. - R., 9/04/03

A: Congratulations on your progress! Rather than try to customize a workout plan for you, I highly recommend buying Jeff Galloway's "Book On Running." He's a former Olympian and covers running from A-Z, including diet, shoe selection...and, some great workout plans for runners of all abilities. Check it out. It's the first one I got when I started running about 10 years ago. I highly recommend it. Good Luck. - The Rage (10/10/03)

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10kTruth.com is a place for runners who have the attitude to train harder and smarter, who want to race faster and stronger, to better their race times and lower the chance of injury. The Rage and Manciata answer running and training questions with their own unique insight and spew. You'll also find running advice and inspirational quotes by sports legends and others who epitomize the spirit of 10k Truth.