Run Strong Run Fast A Guide To Effort Based Training For 5k And 10k Races
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Run Strong Run Fast A Guide To Effort Based Training For 5k And 10k Races
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Author : Pasquale De Marco
language : en
Publisher: Pasquale De Marco
Release Date : 2025-04-05
Run Strong Run Fast A Guide To Effort Based Training For 5k And 10k Races written by Pasquale De Marco and has been published by Pasquale De Marco this book supported file pdf, txt, epub, kindle and other format this book has been release on 2025-04-05 with Sports & Recreation categories.
Are you tired of following cookie-cutter training plans that don't work for you? Do you want to train smarter, not harder, and achieve your running goals faster than ever before? Effort-based training is the answer. Effort-based training is a revolutionary approach to running that takes the guesswork out of training. By listening to your body and training based on your energy levels, you can maximize your workouts and achieve your goals faster than ever before. In this book, you'll learn everything you need to know about effort-based training, from the science behind it to the practical application. You'll also find sample training schedules, nutrition tips, and mental strategies to help you succeed. With effort-based training, you can: * Train smarter, not harder. By listening to your body, you can avoid overtraining and injury. * Get the most out of every workout. When you train based on your energy levels, you're more likely to have a productive workout. * Achieve your goals faster. By following a personalized training plan, you can reach your goals in less time. * Enjoy running more. When you're training based on your energy levels, you're less likely to feel burnt out. Effort-based training is the key to unlocking your full potential as a runner. So what are you waiting for? Start running strong and running fast today! This book is perfect for: * Beginner runners who want to get started on the right foot * Experienced runners who want to take their training to the next level * Runners of all levels who want to avoid injury and improve their performance With effort-based training, you can achieve your running goals faster than ever before. So what are you waiting for? Start running strong and running fast today! If you like this book, write a review!
5k And 10k Training
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Author : Brian Clarke
language : en
Publisher: Human Kinetics
Release Date : 2008-11-14
5k And 10k Training written by Brian Clarke and has been published by Human Kinetics this book supported file pdf, txt, epub, kindle and other format this book has been release on 2008-11-14 with Sports & Recreation categories.
Make your workouts count with the breakthrough system that synchronizes your energy levels with your training effort. Instead of fighting your body to finish a workout just because it’s written on the calendar, choose the most effective workout from 5K and 10K Training based on your body’s capacity to perform at any given time. Effort-based training maximizes training adaptation by matching the goal of each workout with its optimal training level: hard when energy is high and recovery is adequate, and easy when energy is low and you’re under physical stress. Effort-based training also gives you the most control over the training process, allowing you to stay injury free while actually increasing the energy you have available for workouts. Sample programs contain a variety of schedules and detailed workouts for developing five race-specific abilities. Run stronger and faster with more energy by using the proven system in 5K and 10K Training. With customizable programs to choose from and accompanying training logs you can use to record and evaluate your progress, this unique system is the fastest way to reach your training goals.
The Complete Guide To Running
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Author : Earl W. Fee
language : en
Publisher: Meyer & Meyer Verlag
Release Date : 2005
The Complete Guide To Running written by Earl W. Fee and has been published by Meyer & Meyer Verlag this book supported file pdf, txt, epub, kindle and other format this book has been release on 2005 with Sports & Recreation categories.
In "The Complete Guide to Running", the secrets of Earl Fee, a world master's champion, are revealed that helped him achieve over 30 world records in running. This material is supported by hundreds of references. Fifteen chapters explain how to improve general physical and mental fitness with major emphasis on mental training, nutrition, physiology, inspiration, and motivation. Ten chapters reveal the how and why of running training for sprinting, middle and long distance, hurdles, and running in the pool. Athletes from 9 to 90 will benefit from this information since all are bound by the same training principles. Precautions and training are explained for the extreme young and old.
The Guide To Running A Complete Training Book For 5k 10k Runners
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Author : Garret Zedbern
language : en
Publisher: Liberated Media LLC
Release Date : 2012-10-16
The Guide To Running A Complete Training Book For 5k 10k Runners written by Garret Zedbern and has been published by Liberated Media LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2012-10-16 with Health & Fitness categories.
The Guide To Running: A Complete Training Book For 5k & 10k Runners is written for the beginning and intermediate athlete. The book uses text, images, tables, diagrams, video, and reference material to explain and teach a variety of concepts such as selecting essential equipment, types of training, 23 weeks of scheduled workouts, proper diet & nutrition, correct running form, developing racing strategy, practicing mental preparation, injury causes & prevention, as well as reviews of running gadgets, applications, and community sites. Whether a new or experienced runner, this volume will help you progressively improve as a runner based on your current level of fitness. Start by understanding how to choose the proper shoes and other equipment, then review how different types of training improve performance. Learn how to calculate different paces, study lactate threshold, and estimate V02Max before moving on to three chapters of detailed workouts for runners of all levels. Read about training diets and the specific nutritional needs (with recipes) of middle distance runners. Understand how proper posture, foot strike, breathing and mental techniques can lead to better performance and avoid injury - and, should injury strike, how to decipher symptoms to find remedies and prevent future occurrences. Finally, find some gadgets to make training more fun - or online communities where you can share tips, try new routes, and possibly join local running groups in your area.
The Competitive Runner S Handbook
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Author : Bob Glover
language : en
Publisher: Penguin
Release Date : 1999-04-01
The Competitive Runner S Handbook written by Bob Glover and has been published by Penguin this book supported file pdf, txt, epub, kindle and other format this book has been release on 1999-04-01 with Sports & Recreation categories.
For 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.
Running Past 50
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Author : Caolan MacMahon
language : en
Publisher: Human Kinetics
Release Date : 2024-10-28
Running Past 50 written by Caolan MacMahon and has been published by Human Kinetics this book supported file pdf, txt, epub, kindle and other format this book has been release on 2024-10-28 with Sports & Recreation categories.
As you move past the age of 50, the physiological demands of running require adjustments in training intensity, recovery, goal setting, and mental outlook. Running Past 50 is your guide to addressing those demands so you can continue to enjoy, compete, and excel in the sport you love. Accomplished runner and coach Caolan MacMahon shares practical advice and her personal stories to guide and inspire you to set realistic yet challenging goals; adapt to the body’s changing realities, including the female-specific changes brought on by menopause; identify the building blocks of successful training; establish and maintain an aerobic base; maximize training while minimizing injury; and incorporate rest and recovery more effectively into workouts or training cycles. Additionally, you will find 10-week training programs for beginner, intermediate, and advanced runners aiming to conquer a 5K or 10K; a half-marathon program for novice and intermediate runners; and 18-week training programs for marathon beginners, intermediate and advanced marathoners, and ultramarathoners. Both inspirational and practical, Running Past 50 will help you achieve your goals by making the necessary shifts in thinking and training that lead to personal bests, fewer injuries, and a lifetime of running.
Smart Running
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Author : Jen Benson
language : en
Publisher: Vertebrate Publishing
Release Date : 2024-04-18
Smart Running written by Jen Benson and has been published by Vertebrate Publishing this book supported file pdf, txt, epub, kindle and other format this book has been release on 2024-04-18 with Sports & Recreation categories.
Have you ever wondered about the secret to becoming a better runner? Has your training plateaued and you don't know why? Do you keep getting injured or are you struggling to get back into running after some time out? Have you done a few shorter races but want to progress up to a marathon? Smart Running by Jen and Sim Benson will cut through the jargon and answer all your running questions, helping you to become a fitter, faster and stronger runner. Jen and Sim delve into the science of physiology, psychology, training and nutrition before carefully and clearly explaining how to build yourself a bespoke and customisable training plan – one that moulds around your life and will help you smash your running goals. Thorough workout descriptions are included, so you'll be confident in your training and get the results you're after. The science behind recovery, hydration, and strength and conditioning work is explained, along with how to choose the best and most sustainable kit for your adventures. Tips for race-day nerves, psychological skills to help your running, how to prevent and deal with injuries, running in the heat and cold, and finding the best routes are all covered, along with specific considerations for female and older runners.
Running 5k And 10k
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Author : David Chalfen
language : en
Publisher: Crowood
Release Date : 2014-09-30
Running 5k And 10k written by David Chalfen and has been published by Crowood this book supported file pdf, txt, epub, kindle and other format this book has been release on 2014-09-30 with Sports & Recreation categories.
Today's runners are bombarded with 'expert' opinion on how to run faster and often spend more and more money on trying to do so. Running 5K and 10K: A Training Guide is an accessible, jargon-free guide for all distance runners committed to improving their times. It doesn't offer any quick and easy answers; just tried-and-tested practical advice on how to train more effectively and shave a few seconds - or even minutes - off your personal best.Aimed at all levels of runner, from the complete beginner through to more experienced wanting to improve their times, and illustrated with 32 colour photographs and 16 diagrams.
Run With Power
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Author : Jim Vance
language : en
Publisher: VeloPress
Release Date : 2016-05-01
Run With Power written by Jim Vance and has been published by VeloPress this book supported file pdf, txt, epub, kindle and other format this book has been release on 2016-05-01 with Sports & Recreation categories.
RUN WITH POWER is the groundbreaking guide you need to tap the true potential of your running power meter. From 5K to ultramarathon, a power meter can make you fasterbut only if you know how to use it. Just viewing your numbers is not enough; you can only become a faster, stronger, more efficient runner when you know what your key numbers mean for your workouts, races, and your season-long training. In Run with Power, TrainingBible coach Jim Vance offers the comprehensive guide you need to find the speed you want. Run with Power demystifies the data and vocabulary so you can find and understand your most important numbers. You’ll set your Running Power Zones so you can begin training using 8 power-based training plans for 5K, 10K, half-marathon, and marathon. Vance shows you how you can compare wattage, heart rate, pace, and perceived exertion to gain the maximum insight into your performances, how you respond to training, and how you can train more effectively. Run with Power will revolutionize how you train and race. Armed with Vance’s guidance, you can train more specifically for races, smooth your running technique, accurately measure your fitness, predict a fitness plateau, monitor injuries, know exactly how hard you’re training, get more fitness from every workout, recover fully, perfect your tapers, warm up without wasting energy, pace your race on any terrain, know when to open the throttle, and create an unprecedented picture of yourself as an athlete. If you’re just glancing at the number on your wrist or computer monitor, you’ve got a lot more speed potential. Knowledge is power and understanding your power numbers can open the gate to new methods and new PRs. Run with Power introduces the use of power meters to the sport of running and will show you how to break through to all-new levels of performance. Key concepts explored in Run with Power: 3/9 Test, 30-minute Time Trial Test, Running Functional Threshold Power (rFTPw), Running Functional Threshold Pace (rFTPa), Averaged and Normalized Power (NP), Intensity Factor (IF), Peak Power, Variability Index, Efficiency Index (EI), speed per watt, Vance’s Power Zones for Running, Training Stress Score (TSS), and Periodization with Power. Includes 6 testing methods and 8 power-based training schedules and workouts for 5K, 10K, half-marathon, and marathon.
80 20 Running
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Author : Matt Fitzgerald
language : en
Publisher: Penguin
Release Date : 2014-09-02
80 20 Running written by Matt Fitzgerald and has been published by Penguin this book supported file pdf, txt, epub, kindle and other format this book has been release on 2014-09-02 with Sports & Recreation categories.
TRAIN EASIER TO RUN FASTER This revolutionary training method has been embraced by elite runners—with extraordinary results—and now you can do it, too. Respected running and fitness expert Matt Fitzgerald explains how the 80/20 running program—in which you do 80 percent of runs at a lower intensity and just 20 percent at a higher intensity—is the best change runners of all abilities can make to improve their performance. With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5K, 10K, half-marathon, and marathon distances. In 80/20 Running, you’ll discover how to transform your workouts to avoid burnout. • Runs will become more pleasant and less draining • You’ll carry less fatigue from one run to the next • Your performance will improve in the few high-intensity runs • Your fitness levels will reach new heights 80/20 Running promotes a message that all runners—as well as cyclists, triathletes, and even weight-loss seekers—can embrace: Get better results by making the majority of your workouts easier.