Galloway's 5k and 10k Running

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Meyer & Meyer Verlag, 2007 - Sports & Recreation - 197 pages
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Have 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.
 

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Feb 2010
Decided to stick to a training programme to improve running. This one i a run-walk type of method.
Not really able to pinpoint the run-walk ratio, but the interval training session is paying dividends in terms of tolerance to running at speed for 3 km, each way (done on 31 Mar). 

Contents

The Most Popular Distances
7
Setting Goals and Priorities
10
Important Health Information
13
Shoes Equipment etc
17
The Galloway RunWalkRun Method
23
The Magic Mile Gives You a Realistic Goal and Pace
28
PreSeason Conditioning
35
To Finish Training Programs
37
5K10K Race Day Timetable
98
A Journal Gives You Control over Your Training
107
5K10K Running Form
114
Walking Form and Shuffling
123
Less Pounding Faster Times Quicker Recovery
128
Practical Eating Issues
133
Staying Motivated
138
Crosstraining for the 5K10K
142

Time Goal Programs If Youve Run a 5K or 10K
41
5K Schedules
50
10K Schedules
64
What Happens to Us as We Train
82
5K 10K Drills to Make Running Faster and Easier
84
Speed Training Is Crucial for 5K10K Performance
88
Dealing with the Weather
148
Troubleshooting
160
Troubleshooting Aches and Pains
176
Major Differences as You Get Older
181
Products that Enhance Running
189
Copyright

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About the author (2007)

Jeff Galloway is the designer of the Run-Walk-Run low mileage marathon training program, a Runner's World columnist, and an inspirational speaker for more than 200 running and fitness sessions each year. Jeff has worked with hundreds of thousands of runners including participants of run Disney events for which he provides training programs, tips and videos.

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