Description
Book SynopsisFor both runners entering that first neighborhood race and elite marathoners, trainers Bob and Shelly-lynn Florence Glover''s completely revised guide is the book on training to compete.
A book that''s already sold close to 200,000 copies,
The Competitive Runner''s Handbook will now offer all the latest information needed to design basic training programs; special workouts to increase strength, endurance, and power; schedules and worksheets to develop individual goals; and specifics on preparing for all kinds of races—with an emphasis on the 10K and the marathon.
Informed by their over thirty years of coaching experience, the Glovers give winning tips on alternative training, footwear and diet, and common injuries and illnesses, as well as sensible advice on balancing running with work and home life.
Table of ContentsPart 1 Basic training: categories of competitive runners; key ingredients to successful racing; basic training principles; the warm-up and cool-down; training pace; training mileage; the runner's training diary. Part 2 Speed training: introduction to speed training; a simplified 12-week speed training programme; interval training; hill training; Fartlek training; tempo training. Part 3 Planning your training: the training schedule; how to write your own training schedule. Part 4 Specific training for racing: the novice competitor; 5K training and racing; 10K training and racing; half-marathon training and racing. Part 5 Marathon training and racing; the first-time marathoner; marathon build-up training; marathon countdown; marathon strategy; the aftermarathon. Part 6 Mental aspects of competitive running: goal-setting and race time prediction; motivation; mental training; prerace logistics and day-of-race routine; race strategy; race tactics. Part 7 Running form and shoes: running form and economy; running shoes. Part 8 Food and drink for health and performance: fuel and nutrition for running; hydration and running; performance weight. Part 9 The running environment: hot weather running; cold weather running. Part 10 Specific competitors: the masters competitor; the female competitor; the young competitor. Part 11 Illness and injury: illness; injury. Part 12 Special training: strength training; stretching; cross-training; treadmill training; heart rate monitor training. Part 13 Balance: balancing running with life.
