3 Months to Your First 5k
The author of 4 Months to a 4-Hour Marathon gives beginners the advice and instruction they need to take their first strides toward becoming great runners.
Expert Dave Kuehls offers the inspiration to get even the most devoted couch potatoes on their feet and completing a 5K in three months. Serving as personal coach and trainer, 3 Months to Your First 5K includes:
- The physical and psychological benefits of running
- Motivation to get started and keep going
- Training tips including equipment, clothing, nutrition, warm-ups, schedule, and lifestyle
- Time goals
- Race day tips and strategies
- After the finish line-what's next?
- The challenge of the marathon
Once readers have accomplished that 5K, they can also learn how to keep the momentum going and improve their time and stamina for longer races.
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WHY THREE MONTHS?
WEATHER OR NOT
WHERE TO RUN
WHEN TO RUN
11MINUTE PER MILE PACE
20MINUTE PER MILE PACE
40MINUTE PER MILE PACE
9MINUTE PER MILE PACE
RACEDAY AND THE DAY BEFORE CHECKLIST
STRATEGIC RACE COMMAND
14 mile walk 2Vi mile run 3ft mile run 5K race back stretch beginning runners better black toenails body breathing carbs chest chondromalacia patellae cold cool down SAT cool down THURS distance Endurance Run energy bars feet finish line foot front ft mile gear glycogen goal H mile half-mile injuries keep knee lactic acid marathon mile to cool mile to warm mile walk SAT MONTH WEEK morning muscles pair protein quadriceps race day recover FRI recover WED Recovery Run rest and recover road run 1 mile Runner’s World running program running shoes shin splints shirt sidewalks simply snacks socks sports drinks Starting-Gun Strider strategy Strength Run stride sure Survivor Schedule there’s things three months tight Time-Goal Schedule toes track trails training program treadmill Vi mile walk walk SUN walk THURS walk TUES walk Vi mile walk Yi wear workout Yi mile you’ve