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|Training programs to get you to your first 5K walk or run then a gradual build-up for the half-marathon using the 5 types of running which the fast guys use, but at your intensity. Includes health benefits, programs at 30, 40, 50 or 60 miles per week, a program for walker / joggers, and 40 pages on cross training for a balanced life. Holt includes table of training paces to improve your anaerobic threshold and VO2 maximum, a chapter on stretching, and what to do after your key races and avoiding overtraining syndromes.|