10k & 5k Running, Training & Racing: The Running Pyramid (Paperback)

Author: David Holt

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Great advice

by Mark Burrows on 12/18/2001

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.

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Product Overview

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.

  • One. Build mileage and aerobic base while maintaining legspeed with playful or fartlek running.
  • Two. Run hills and other resistance training and use strength training to build your running muscles.
  • Three. Turn this strength into speed endurance with anaerobic threshold running at 15K race pace.
  • Four. Further improve running efficiency and your VO2 max by running intervals at 2 mile to 5K race pace.
  • Five. Race Peaking. Resting and special speed sessions to reach the peak of your racing pyramid.

    Includes 2 mile race training and preparing for the 12K, 15K and 10 mile races.

  • Specifications

    Publisher David Holt
    Mfg Part# 9780965889711
    SKU 30464698
    Format Paperback
    ISBN10 0965889718
    Release Date 4/10/2007
    Physical
    Dimensions (in Inches) 9.25H x 6.25L x 0.25T
    Product Attributes
    eBooks Kobo
    Book Format Paperback
    Number of Pages 0189
    Publisher David Holt
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    Great advice by Mark Burrows on Dec 18, 2001

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