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5K and 10K Training eBook

5K and 10K Training eBook


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    Make your workouts count with the breakthrough system that synchronizes your energy levels with training effort. Instead of fighting your body to finish a workout just because it’s written on the calendar, choose the most effective workouts from 5K and 10K Training based on your body’s capacity to perform at any given time.

    Effort-based training maximizes training adaptation by matching the goal of each workout with its optimal training level: hard when energy and recovery are high and easy when stress or recovery is low. Effort-based training also gives you the most control over the training process, allowing you to stay injury free while actually increasing the energy you have available for workouts. Sample programs contain a variety of schedules and detailed workouts for developing five race-specific abilities.

    Run stronger and faster with more energy by using the proven system in 5K and 10K Training. With customized programs to choose from and accompanying training logs to record and evaluate your progress, this unique system is the fastest way to reach your training goals.

    Table of Contents

    Chapter 1. Understanding Effort and Energy
    Chapter 2. Structuring Racing Effort
    Chapter 3. Practicing the Five Racing Abilities
    Chapter 4. Scheduling Workout Effort
    Chapter 5. Balancing Effort and Fatigue
    Chapter 6. Programming Your Training
    Chapter 7. Designing Workouts to Build Ability
    Chapter 8. Tailoring 5K & 10K Programs
    Chapter 9. Tracking Your Progress

    About the Author

    Brian Clarke is one of Hawaii's foremost fitness trainers. He began his coaching career in 1979 as director of the Honolulu Marathon Association's Advanced Runner Training Program. Under the aegis of BC Endurance Trainings, he currently directs nine annual programs, preparing hundreds of athletes for Hawaii's major marathon and triathlon events.

    Clarke ran a 4:06 mile in 1965 under the legendary University of Oregon track coach Bill Bowerman. He may be reached through his Web site, www.bcendurancetrainings.com, or by e-mail at brian@bcendurancetrainings.com. Clarke and his wife, Nancy Heck, reside in Honolulu.


    "Brian Clarke takes complex training systems and makes them easy to understand. His many tables and charts will guide you to your best training paces and recovery efforts, and guarantee that you find your personal best training program."

    Amby Burfoot -- Executive Editor, Runner's World magazine; Winner, 1968 Boston Marathon