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Tables of Contents for The Competitive Runner's Handbook
Chapter/Section Title
Page #
Page Count
Introduction: The Challenge of Competitive Running
xv
PART I: BASIC TRAINING
Categories of Competitive Runners
3
7
Key Ingredients to Successful Racing
10
12
Basic Training Principles
22
9
The Warm-up and Cool-Down
31
3
Training Pace
34
5
Training Mileage
39
21
The Runner's Training Diary
60
5
PART II: SPEED TRAINING
Introduction to Speed Training
65
18
A Simplified 12-Week Speed Training Program
83
6
Interval Training
89
24
Hill Training
113
10
Fartlek Training
123
6
Tempo Training
129
10
PART III: PLANNING YOUR TRAINING
The Training Schedule
139
18
How to Write Your Own Training Schedule
157
8
PART IV: SPECIFIC TRAINING FOR RACING
The Novice Competitor
165
7
5K Training and Racing
172
12
10K Training and Racing
184
12
Half-Marathon Training and Racing
196
15
PART V: MARATHON TRAINING AND RACING
The First-Time Marathoner
211
16
Marathon Build-up Training
227
28
Marathon Countdown
255
8
Marathon Strategy
263
7
The Aftermarathon
270
9
PART VI: MENTAL ASPECTS OF COMPETITIVE RUNNING
Goal-Setting and Race Time Prediction
279
11
Motivation
290
7
Mental Training
297
24
Prerace Logistics and Day-of-Race Routine
321
8
Race Strategy
329
19
Race Tactics
348
15
PART VII: RUNNING FORM AND SHOES
Running Form and Economy
363
22
Running Shoes
385
18
PART VIII: FOOD AND DRINK FOR HEALTH AND PERFORMANCE
Fuel and Nutrition for Running
403
21
Hydration and Running
424
13
Performance Weight
437
14
PART IX: THE RUNNING ENVIRONMENT
Hot Weather Running
451
20
Cold Weather Running
471
22
PART X: SPECIFIC COMPETITORS
The Master Competitor
493
13
The Female Competitor
506
15
The Young Competitor
521
12
PART XI: ILLNESS AND INJURY
Illness
533
14
Injury
547
26
PART XII: SPECIAL TRAINING
Strength Training
573
18
Streetching
591
11
Cross-Training
602
13
Treadmill Training
615
5
Heart Rate Monitor Training
620
13
PART XIII: BALANCE
Balancing Running with Life
633
10
Appendix
643
16
Index
659