There are many different kinds of runners, from casual joggers to 41 race-runners to marathoners. Each runner should have a specific training schedule 42 to the individual's goals and abilities. A good schedule for a beginner is to run 20 minutes at a time, every other day. Occasionally, additional time off is needed because of illness or 43 . Depending on the length of the break, it is often advisable to work back into a regular workout 44 , rather than jumping back into the normal routine immediately. The biggest factors in becoming a better runner are 45 injuries and working to build a solid training base. A base is a runner's collection of workouts over time. The more solid and consistent the runner is in training, the stronger the base. Like the base of a pyramid, only a solid foundation will provide the 46 necessary for a runner to reach his or her peak. In the short term, there are techniques that can help a runner 47 better. Mixing in higher speed workouts is one 48 , but this can lead to injury unless the individual builds up to them gradually. Hill and trail running builds strength, and weightlifting can also help. Many runners will at some point want to 49 a race, to push themselves and to perhaps see how they 50 with other runners at their age and experience level. (A) support (B) regular (C) enter (D) gradually (E) immediately (F) adopted (G) trying (H) perform (I) damage (J) come (K) injury (L) compare (M) strategy (N) action (O) avoiding