Running coach Roy Benson calls them "jolly joggers" and "recreational runners," the two categories of runners that fit most of the participants in the Atlanta Journal-Constitution Peachtree Road Race on July 4.

"Jolly joggers" are novices — not rank beginners — who have not yet logged more than three miles, but have been jogging two to three times a week. "Recreational runners" are intermediates who jog three to four times a week and have been on long runs of at least four miles.

RENEE' HANNANS HENRY/AJC (ENLARGE)

Coach Roy Benson gives instructions to Cindi Finnigan, Diane Shagott, Ann Railsback, Stephen Douglass and Laurie Knowles as they train for the Peachtree Road Race.

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Benson, a former University of Florida track coach and Peachtree race director, wants to help both groups so that the 6.2-mile (10K) race in the midsummer heat is a "piece of peach pie."

If you're looking for a more structured running routine, Benson has a plan for you. Even with less than two months until the race, there's still enough time to pump up your routine.

Benson develops individual programs for runners of all levels, including Olympic hopefuls from 800 meters to marathons. There is one thing common in all running plans, he says.

"I try to teach not just to train hard, but to train smart by developing a training plan based on each runner's fitness level, abilities and goals," he said. "There has to be a gentle progression that allows you to adapt to each level of stress."

The goal for novices should be to finish the Peachtree with a smile and without walking breaks, except for stops at the water stations. Benson's workouts are designed with easy, slow paces in which the runner should be able to talk with fellow runners the entire way. "In short, jolly joggers should not huff and puff so hard that they flunk the talk test," he said.

Intermediates have to work a little harder to finish strong. Benson suggests that these runners target running hills once a week — a hill for every mile run, which will help develop the cardio-respiratory fitness.

Both running plans include a long run on the weekend (several group runs on the Peachtree course every Sunday morning) which are necessary for you to finish the race.