Galloway's 5k and 10k RunningHave you ever wanted to complete a 5K or 10K race, but just didn't know where to start? This practical and easy-to-understand volume offers an easy and time-efficient system to train for, and complete a 5K or 10K race. Galloway's 5K/10K Running is packed with expert advice, hints, and tips from a former Olympian who has been injury-free for over 25 years. It includes a section dedicated to beginners who simply want to run for fun, as well as a section for those who want to run a specific time. Also featured in this comprehensive volume is easy-to-read advice on medical information, nutrition, fat-burning, aches and pains, getting the right shoes, motivation, and much more. |
Contents
CONTENTS | 7 |
5 | 25 |
7 | 35 |
10 | 66 |
5K 10K Drills to Make Running Faster and Easier | 84 |
Speed Training Is Crucial for 5K10K Performance | 88 |
5K10K Race Day Timetable | 98 |
A Journal Gives You Control over Your Training | 107 |
Less Pounding Faster Times Quicker Recovery | 128 |
Practical Eating Issues | 133 |
Staying Motivated | 138 |
Crosstraining for the 5K10K | 142 |
Dealing with the Weather | 148 |
Troubleshooting | 160 |
Troubleshooting Aches and Pains | 176 |
Major Differences as You Get Older | 181 |
Common terms and phrases
15 seconds/walk 30 min run/walk 30 min Speed 30 min walk 400 repetitions 5K easy 2H Accelerade aches and pains achilles tendon adjust for temperature blood sugar body calories Day 5K easy days is listed drill drink endorphins exercise fatigue feel Fri Sat Sun Goal Race improve injury Jeff Galloway journal legs listed with total Long run magic mile mile for quick min or XT min run/walk 30 minutes muscles OK to slow pace problems RR time trials run no faster run/1 min walk run/walk 30 run/walk 30 min run/walk days run/walk off/walk Week runners will run schedule sec run/1 seconds/mi seconds/walk for 45 segments shoes shuffle breaks slower Speed Day 5K speed session speed training Stay smooth tendon Thu Fri Sat tired total Walk 30 Tues Wed Thu Walk 30 min walk breaks Walkers will walk Wed Thu Fri Week 4 RR xx off Week