5K and 10K Training PDF
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.
Table of Contents
Chapter 1 Understanding Effort and Energy
Chapter 2 Structuring Racing Effort
Chapter 3 Practicing the Five Racing Abilities
Chapter 4 Scheduling Workout Effort
Chapter 5 Balancing Effort and Fatigue
Chapter 6 Programming Your Training
Chapter 7 Designing Workouts to Build Ability
Chapter 8 Tailoring 5K & 10K Programs
Chapter 9 Tracking Your Progress
"Brian Clarke takes complex training systems and makes them easy to understand. His many tables and charts will guide you to your best training paces and recovery efforts, and guarantee that you find your personal best training program."
Amby Burfoot -- Executive Editor, Runner's World magazine; Winner, 1968 Boston Marathon