9780140469905

In this completely revised and expanded edition of the must-have runner's reference book Bob Glover and Shelly-Ann Florence Glover outline everything you need to train successfully. From the official training program for the New York City Marathon to specific training programs for all levels of runners. Sections on how to prepare your own training schedules make this the definitive guide to training to compete as a runner.

Bob Glover is founder and president of Robert H. Glover and Associates, Inc., a sports and fitness consulting firm. Since he founded the program in 1978, Glover has directed the running classes for the New York Road Runners.

Shelly Glover is a certified exercise physiologist with a master’s degree from Columbia University; she coaches all levels of runners and is a frequent competitor.

Introduction: The Challenge of Competitive Running

xv

PART I: BASIC TRAINING

Categories of Competitive Runners

3

(7)

Key Ingredients to Successful Racing

10

(12)

Basic Training Principles

22

(9)

The Warm-up and Cool-Down

31

(3)

Training Pace

34

(5)

Training Mileage

39

(21)

The Runner's Training Diary

60

(5)

PART II: SPEED TRAINING

Introduction to Speed Training

65

(18)

A Simplified 12-Week Speed Training Program

83

(6)

Interval Training

89

(24)

Hill Training

113

(10)

Fartlek Training

123

(6)

Tempo Training

129

(10)

PART III: PLANNING YOUR TRAINING

The Training Schedule

139

(18)

How to Write Your Own Training Schedule

157

(8)

PART IV: SPECIFIC TRAINING FOR RACING

The Novice Competitor

165

(7)

5K Training and Racing

172

(12)

10K Training and Racing

184

(12)

Half-Marathon Training and Racing

196

(15)

PART V: MARATHON TRAINING AND RACING

The First-Time Marathoner

211

(16)

Marathon Build-up Training

227

(28)

Marathon Countdown

255

(8)

Marathon Strategy

263

(7)

The Aftermarathon

270

(9)

PART VI: MENTAL ASPECTS OF COMPETITIVE RUNNING

Goal-Setting and Race Time Prediction

279

(11)

Motivation

290

(7)

Mental Training

297

(24)

Prerace Logistics and Day-of-Race Routine

321

(8)

Race Strategy

329

(19)

Race Tactics

348

(15)

PART VII: RUNNING FORM AND SHOES

Running Form and Economy

363

(22)

Running Shoes

385

(18)

PART VIII: FOOD AND DRINK FOR HEALTH AND PERFORMANCE

Fuel and Nutrition for Running

403

(21)

Hydration and Running

424

(13)

Performance Weight

437

(14)

PART IX: THE RUNNING ENVIRONMENT

Hot Weather Running

451

(20)

Cold Weather Running

471

(22)

PART X: SPECIFIC COMPETITORS

The Master Competitor

493

(13)

The Female Competitor

506

(15)

The Young Competitor

521

(12)

PART XI: ILLNESS AND INJURY

Illness

533

(14)

Injury

547

(26)

PART XII: SPECIAL TRAINING

Strength Training

573

(18)

Streetching

591

(11)

Cross-Training

602

(13)

Treadmill Training

615

(5)

Heart Rate Monitor Training

620

(13)

PART XIII: BALANCE

Balancing Running with Life

633

(10)

Appendix

643

(16)

Index

659

What is included with this book?

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.

Amazon no longer offers textbook rentals. We do!

The Competitive Runner's Handbook The Bestselling Guide to Running 5Ks through Marathons

The Competitive Runner's Handbook The Bestselling Guide to Running 5Ks through Marathons

0140469907

Summary

Author Biography

Table of Contents

Supplemental Materials