Table of Contents
Acknowledgments xi
Part I Understanding the Formula for Training
Chapter 1 Essentials of Running Success 3
Chapter 2 Training Principles and Tips 15
Chapter 3 Physiological and Personal Training Profiles 35
Chapter 4 Types of Training and Intensities 49
Chapter 5 VDOT System of Training 73
Chapter 6 Environment-and Altitute-Specific Training 97
Chapter 7 Treadmill Training 113
Chapter 8 Fitness Training 123
Chapter 9 Training Breaks and Supplemental Training 135
Part II Applying the Formula to Competitive Events
Chapter 10 Season-Tailored Training 151
Chapter 11 800 Meters 163
Chapter 12 1,500 Meters to 2 Miles 177
Chapter 13 5K and 10K 193
Chapter 14 Cross Country 211
Chapter 15 15K to 30K 225
Chapter 16 Marathon 229
Chapter 17 Ultradistance 279
Chapter 18 Triathlon 285
Appendix: Time and Pace Conversions 291
Glossary 295
Index 297
About the Author 307