This
Introduction: Challenge of Competitive Running
PART I: Basic Training
1. Categories of Basic Runners
2. Key Ingredients to Successful Racing
3. Basic Training Principles
4. The Warm-Up and Cool-Down
5. Training Pace
6. Training Mileage
7. The Runner’s Training Diary
PART II: Speed Training
8. Introduction to Speed Training
9. A Simplified 12-Week Speed Training Program
10. Interval Training
11. Hill Training
12. Fartlek Training
13. Tempo Training
PART III: Planning Your Training
14. The Training Schedule
15. How To Write Your Own Training Schedule
PART IV: Specific Training for Racing
16. The Novice Competitor
17. 5K Training and Racing
18. 10K Training and Racing
19. Half-Marathon Training and Racing
Part V: Marathon Training and Racing
20. The First-Time Marathoner
21. Marathon Build-Up Training
22. Marathon Countdown
23. Marathon Strategy
24. The Aftermarathon
Part VI: Mental Aspects of Competitive Running
25. Goal Setting and Race Time Prediction
26. Motivation
27. Mental Training
28. Prerace Logistics and Day-of-Race Routine
29. Race Strategy
30. Race Tactics
Part VII: Running Form and Shoes
31. Running Form and Economy
32. Running Shoes
Part VIII: Food and Drink for Health and Performance
33. Fuel and Nutrition for Running
34. Hydration and Running
35. Performance Weight
Part IX: The Running Environment
36. Hot Weather Running
37. Cold Weather Running
Part X: Specific Competitors
38. The Masters Competitor
39. The Female Competitor
40. The Young Competitor
Part XI: Illness and Injury
41. Illness
42. Injury
Part XII: Special Training
43. Strength Training
44. Stretching
45. Cross-Training
46. Treadmill Training
47. Heart-Rate Monitor Training
Part XIII:
48. Balancing Running With Life
Appendix
Index