Galloway's 5K and 10K Running

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Meyer & Meyer Verlag, 2011 - Education - 197 pages
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Olympian Jeff Galloway offers an easy and time-efficient system to train for, and then enter, a 5K or a 10K race. His training has been used successfully by over 500,000 athletes through e-coaching, running schools, fitness retreats, training programs and books. His unique system gives you control over fatigue, while reducing or eliminating aches and pains. Successful schedules help beginners finish each workout strong, with time goal programs for veterans. Easy-to-read advice is given on medical checks, nutrition, fat-burning, aches and pains, shoes, and how to stay motivated. The race day checklist prepares you for the big day.
 

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Contents

Time Goal Programs IfYouve Run a 5K or 10K 5K Schedules
50
10K Schedules
64
1O What Happens to Us as We Train
82
5K 1OK Drills to Make Running Faster and Easier
84
Speed Training Is Crucial for 5K1 OK Performance
88
5K1OK Race Day Timetable
98
A Journal Gives You Control over YourTraining
107
5K1OK Running Form
114
Practical Eating Issues
133
Staying Motivated
138
2O CrossTraining for the 5K1 OK
142
Dealing with the Weather
148
Troubleshooting
160
Troubleshooting Aches and Pains
176
Major Differences as You Get Older
181
Products that Enhance Running
189

Walking Form and Shuffling
123
Less Pounding Faster Times Quicker Recovery
128

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About the author (2011)

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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