In this completely revised and expanded edition of the must-have runner's reference book Bob Glover and Shelly-Ann Florence Glover outline everything you need to train successfully. From the official training program for the New York City Marathon to specific training programs for all levels of runners. Sections on how to prepare your own training schedules make this the definitive guide to training to compete as a runner.

Table of Contents

Part 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.