|David Holt brings a five step program for successful racing at 10K and 5 kilometers...the two most popular race distances.
Includes 60 pages of training schedules for 20 mile per week people who want to run quite fast once a week, to 80 miles per week runners doing fast running three days a week. For low intensity to the serious racers at all mileage levels.
All readers run up the training pyramid with these five steps.
Includes 2 mile race training and preparing for the 12K, 15K and 10 mile races.
David helped me with everything from running form to the many types of training needed for running, let alone racing 5K and 10Ks. Included several things I'd never tried before such as bounding and downhill striders for relaxed speed running and stronger quods, butt muscles, hip flexors and calves. This book can take time off of your personal record. Has the basics for beginners and the science for 3 year vets like me.