Fast 5K
VeloPress (Verlag)
978-1-937715-92-2 (ISBN)
In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records.
Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times.
Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever.
Pete Magill is a running coach, world-class runner, and contributor to Runner’s World, PodiumRunner, and formerly to Running Times. As a coach, Magill has led his masters clubs to 19 USATF National Masters Championships in cross country and road racing. Currently a coach with Southern California’s Cal Coast Track Club and California Triathlon Club, Magill has worked with athletes of all ages, from youth through masters. He holds multiple American and world age-group records in the sports of track & field and road racing, and he is a 5-time USA Masters Cross Country Runner of the Year. His popular columns, Magill on Masters, The Long Run, and The Performance Page covered training, nutrition, and mental training. Magill is author of SpeedRunner, Build Your Running Body, and The Born Again Runner.
Introduction: A Fast 5K
PART ONE: TRAINING KEYS
Key 1: Set a Reasonable Goal
Key 2: Schedule a Sensible Training Volume and 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 and Resistance Training
Key 15: Schedule Technique Drills and Plyometrics
PART TWO: LIFESTYLE, DIET, AND 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 and 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 and Advice
PART FOUR: WORKOUTS AND TRAINING
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
Acknowledgments
Index
About the Author
| Erscheinungsdatum | 10.01.2019 |
|---|---|
| Sprache | englisch |
| Maße | 152 x 229 mm |
| Themenwelt | Sachbuch/Ratgeber ► Sport ► Leichtathletik / Turnen |
| ISBN-10 | 1-937715-92-2 / 1937715922 |
| ISBN-13 | 978-1-937715-92-2 / 9781937715922 |
| Zustand | Neuware |
| Haben Sie eine Frage zum Produkt? |
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