《Faster Road Racing》目录
Foreword v
Acknowledgments vii
Introduction ix
Part I training Components 1
Chapter 1 Elements of Training . . . . . . . . . . . . . . . . . . . . . . . . 3
Chapter 2 Balancing Training and Recovery . . . . . . . . . . . . . 33
Chapter 3 Supplementary Training . . . . . . . . . . . . . . . . . . . . 55
Chapter 4 The Well-Fed Runner’s Diet . . . . . . . . . . . . . . . . . 103
Chapter 5 Considerations for Masters Runners . . . . . . . . . . 125
Chapter 6 Tapering for Peak Performance . . . . . . . . . . . . . . 139
Part II training for Peak Performance 147
Chapter 7 Following the Schedules . . . . . . . . . . . . . . . . . . . 149
Chapter 8 Base Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163
Chapter 9 Training for 5K Races . . . . . . . . . . . . . . . . . . . . . 173
Chapter 10 Training for 8K and 10K Races . . . . . . . . . . . . . . 187
Chapter 11 Training for 15K and 10-Mile Races . . . . . . . . . . 201
Chapter 12 Training for the Half Marathon . . . . . . . . . . . . . . . 215
Chapter 13 Training for Multiple Race Distances . . . . . . . . . . 233
Appendix A: Pace Chart 246
Appendix B: Equivalent Race Performances 248
Appendix C: Workout Paces 250
References and Recommended Reading 252
Index 258
About the Authors 265

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