10k & 5k Running, Training & Racing: The Running Pyramid

by David Holt

Book Overview

A five step program for successful racing at 10 and 5 kilometers...the two most popular race distances. Run up the training pyramid with these five steps. One. Build mileage and aerobic base while... This description may be from another edition of this product.

• Format: Paperback
• Language: English
• ISBN: 0965889718
• ISBN13: 9780965889711
• Release Date: December 1998
• Publisher: David Holt
• Length: 189 Pages
• Weight: 0.70 lbs.
• Dimensions: 0.5" x 6.0" x 9.0"

Customer Reviews

Buy this book

By following the training program in this book and really working hard, in just a few months I was able to beat my 5K by a full minute, 10K my 3 1/2 min, and 5 mi by over 2 min. This book gave me the tools and the guidelines to transform myself from a slightly better than average racer to a stick around to see if I placed racer. I recommend this book to anyone who is looking to take their training to the next level.

Suberb training programs and running tips

Great tips on the physiology of training for beginners and running technigue and numerous tips for experienced runners. The programs are concise and easy to follow and allow runners to select the length of program by staying at each level until they are ready to move to the next type of training. David takes you through all the methods of training and asks you to run at the slowest paces which will achieve the huge physiological and race time improvements.He does not waste your legs with fast Intervals. He gets you to 100 percent of your VO2 max with sedate Intervals at the right running pace for your current level.Before that he gets your muscles strong with sensible hill training that does not kill your legs, and improves your anaerobic threshold to delay the point at which you reach oxygen debt/lactate threshold.He has 20 pages on each of the major training intensities, then summarizes each one at the start of the training programs. You can read one paragraph on why you should run at anaerobic threshold (page 151) and then run the sessions, then read the entire Chapter on threshold training at your leisure.Likewise for VO2 max training and hills during which he'll have you run at the sloest pace for maximum racing gains.My boyfriend and co-worker love this book too, despite the fact that they are 30 miles per week in running and 10 minutes apart at the 5K apart.

Great advice

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.

Excellent training program for PRs

I took two minutes off of my 10K with the program for 40 miles per week and two speed running sessions each week. He gives the reasons for each type of training, yet the short explanation took only 7 pages for my program. Just as he suggested, I then referred to the more detailed chapters as needed. My girlfriend is using the 20 miles a week program and her running form has improved significantly.

Good for new and experienced runners

Chapter One sets up your running system and shows you heartrate and intensity goals, then running form hints and stretching before he takes you onto very gentle speed running. The next four comprehensive chapters take you through hills and interval training. This book shows the purpose of each type of training to make you stronger AND faster. The second half of the book contains training schedules for all abilities and intensity of runner. The 20 mile per week people will use their special 10 page section to add a minute or two per week to each run, then run whichever type of speedwork will bring them the greatest pleasure once or twice a week. The 40, 50 or 60 mile per week experienced runners have their extensive sections too. They can train fast once a week or follow the more intensive 2 to 3 speed sessions per week schedules. This book is compact and scientific: it gives the rational for and specific training sessions to enjoy your first year of 5K to 10K running, plus the depth to excel in your 10th year at 5K to 10K racing.