Author(s): Pete Magill
Publisher: VeloPress
Year: 2019
Language: English
Pages: 200
City: Boulder, CO
Tags: fast 5k pete magill, pete magill, fast 5k book, fast 5k
Contents
Introduction Fast 5K
PART ONE TRAINING KEYS
Key 1 Set a Reasonable Goal
Key 2 Schedule a Sensible Training Volume & Intensity
Key 3 Train All Your 5K Running Muscles
Key 4 Slow Down Your Distance Runs
Key 5 Split Tempo Runs into Repetitions
Key 6 Include VO2max Workouts
Key 7 Schedule Short Repetitions/Intervals
Key 8 Join the Over-the-Hill Gang
Key 9 Schedule Hill Repeats
Key 10 Lengthen Your Long Run
Key 11 Try Downhill Running
Key 12 Perform Goal-Pace Repetitions at the Right Time
Key 13 Run a 5K Tune-Up Race
Key 14 Schedule Injury-Prevention Exercises & Resistance Training
Key 15 Schedule Technique Drills & Plyometrics
PART TWO LIFESTYLE, DIET & GEAR KEYS
Key 16 Eat a Runner’s Diet
Key 17 Run Light
Key 18 Wear Light Racing Flats
Key 19 Sleep, Rest, Recover
Key 20 Review Non-Running Activities & Hobbies
PART THREE RACE-DAY KEYS
Key 21 Try a Mini-Taper
Key 22 Beat the Jitters
Key 23 Race-Day Guidelines (Pre-Race)
Key 24 Racing Guidelines
Key 25 Assess Your Performance
Bonus Masters Key Age-Related Adjustments & Advice
PART FOUR WORKOUTS & TRAINING PLANS
1 Warm-Up Routines
2 Length of Distance Runs
3 Training Paces
4 Training Schedules
Beginner’s 12-Week Plan
2-Week Adjustment for 5K Race (Beginners)
12-Week Plan
16-Week Extended Plan
12-Week Low-Intensity Plan
2-Week Adjustment for 5K Race
Key 16Eat a Runner’s Diet
Key 17Run Light
Key 18Wear Light Racing Flats
Key 19Sleep, Rest, Recover
Key 20Review Non-Running Activities & Hobbies
PART THREE RACE-DAY KEYS
Key 21Try a Mini-Taper
Key 22Beat the Jitters
Key 23Race-Day Guidelines (Pre-Race)
Key 24Racing Guidelines
Key 25Assess Your Performance
Bonus Masters Key Age-Related Adjustments & Advice
PART FOUR WORKOUTS & TRAINING PLANS
1Warm-Up Routines
2Length of Distance Runs
3Training Paces
4Training Schedules
Beginner’s 12-Week Plan
2-Week Adjustment for 5K Race (Beginners)
12-Week Plan
16-Week Extended Plan
12-Week Low-Intensity Plan
2-Week Adjustment for 5K Race
Acknowledgments
Index
About the Author
