《5K and 10K Training》下载地址：

 5K and 10K Training_Brian Clarke_2015.pdf
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《5K and 10K Training》简介：

Make your workouts count with the breakthrough system that synchronizes your energy levels with training effort. Instead of fighting your body to finish a workout just because it's written on the calendar, choose the most effective workouts from 5K and 10K Training based on your body's capacity to perform at any given time.

Effort-based training maximizes training adaptation by matching the goal of each workout with its optimal training level: hard when energy and recovery are high and easy when stress or recovery is low. Effort-based training also gives you the most control over the training process, allowing you to stay injury free while actually increasing the energy you have available for workouts. Sample programs contain a variety of schedules and detailed workouts for developing five race-specific abilities.

Run stronger and faster with more energy by using the proven system in 5K and 10K Training. With customized programs to choose from and accompanying training logs to record and evaluate your progress, this unique system is the fastest way to reach your training goals.

Review
""""Brian Clarke takes complex training systems and makes them easy to understand. His many tables and charts will guide you to your best training paces and recovery efforts, and guarantee that you find your personal best training program.""" Amby BurfootExecutive Editor, "Runner's World" magazineWinner, 1968 Boston Marathon"
Review
"Brian Clarke takes complex training systems and makes them easy to understand. His many tables and charts will guide you to your best training paces and recovery efforts, and guarantee that you find your personal best training program."

Amby Burfoot -- Executive Editor, Runner's World magazine; Winner, 1968 Boston Marathon
From the Publisher
"Brian Clarke takes complex training systems and makes them easy to understand. His many tables and charts will guide you to your best training paces and recovery efforts, and guarantee that you find your personal best training program."
Amby Burfoot Executive Editor, Runner’s World magazine; Winner, 1968 Boston Marathon

About the Author
Brian Clarke has conducted training programs for Hawaii's runners, joggers, and walkers since 1979. Along with the Brian Clarke School of Running, he is also the director of Island Triathlon Training, which has prepared recreational athletes for Hawaii's major triathlons since the early 1980s.

Clarke has advised some of Hawaii's top runners, but his specialty is training recreational athletes at the beginner and intermediate levels. He has also served as a fitness consultant to various organizations, including the U.S. military in the Pacific and the American Association of Retired Persons (AARP) in Hawaii. Clarke ran a 4:06 mile in 1965 under the legendary University of Oregon track coach Bill Bowerman. In his early 60s, Clarke continues to train and race competitively.

《5K and 10K Training》目录： 

Chapter 1 Understanding Effort and Energy 1
Chapter 2 Structuring Racing Effort 19
Chapter 3 Practicing the Five Racing Abilities 33
Chapter 4 Scheduling Workout Effort 51
Chapter 5 Balancing Effort and Fatigue 69
Chapter 6 Programming Your Training 81
Chapter 7 Designing Workouts to Build Ability 95
Chapter 8 Tailoring 5K and 10K Programs 115
Chapter 9 Tracking Your Progress 147
Epilogue 165 Glossary 167 Index 171 About the Author 175

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