Long Distance Running for Beginners
Inspiration is easily found through this unique training manual for long distance runners of all abilities, with special focus on the beginning runner. Readers get prepared for anything, from a typical 5K run to a full marathon. Each level of progression includes a fitness schedule and one or more race schedules (5K, 10K, half-marathon, marathon). This guide also includes assessment programs, diet and nutrition guides, strategies for avoiding and coping with injuries, and tips on proper clothing and equipment.
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The Rosen Publishing Group Inc introduction
ISBN 9781448848140 library binding
Manufactured in the balancing your diet
All other content copyright 2002 Axis Publishing Limited London
refresher level 3
upper level 5
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10K race 15 mins 2-min recoveries 20 mins 30 minutes nonstop 5–6 M steady able to run aches and pains add 5 mins body calories carbohydrate comfortable days a week drink easy running eating efforts elliptical trainer experienced runners fast faster feel fitness schedule FRIDAY SATURDAY THURSDAY glycemic index goals half as long half-marathon schedules heart rate how’s it going how’s it going?8 injury keep lose weight marathon race marathon schedule mileage miles mins brisk mins if desired mins or 800 mins slow add mins slow rest minsjog Mjog 1.5 Mjog Mjog 1Mjog MONDAY TUESDAY muscles off-road overpronation protein recoveries half repeat repetition rest or 5–6 rest or rest rest rest rest run 30 minutes Runner’s World running shoes sessions slow 10 mins slow or rest speed speedwork starter level stretch strides SUNDAY FRIDAY SATURDAY target pace USATF walk 1 minute WEEK WEEK