Best Half-Marathons: Jog, Run, Train or Walk and Race the Half Marathon

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Goleta, California, U.S.A. 2002 Pictorial Softcover First Printing Fine 8vo-over 7?"-9?" tall. "David Holt gives you: Easy walking anf jogging program to get you started; Gentle ... transition to running; Stretching and motivation tips; Gradual mileage abd quality build-up with 5K, 10K and 10 mile races; Varied training paces for endurance; Hill training for strength; Humane intervals at 5K pace for good running economy; Weight training and cross training. " This book has 224 pages. Read more Show Less

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Product Details

  • ISBN-13: 9780965889766
  • Publisher: Holt, David
  • Publication date: 11/28/2002
  • Edition number: 2
  • Pages: 224
  • Product dimensions: 5.90 (w) x 8.90 (h) x 0.60 (d)

Table of Contents

Best Half Marathons: Jog, Run, Train & Race 3
Introduction 4
Chapter 1 In the beginning, avoid cardiac arrests. Walk / job program for your first 10 weeks & 5K race 7
Chapter 2 Motivation...to start and to keep going 14
Chapter 3 Half-marathon basics ... Step One: Hills 31
Fartlek training and your first half-marathon 38
Chapter 4 Quality Running Recovery & HR Monitors 45
Chapter 5 More Injury prevention tips 56
Chapter 6 Stretching and Mobility 70
Chapter 7 Half-marathon Step two, anaerobic threshold 83
Chapter 8 Step three ... VO2 max (5k pace running) 93
VO2 max (5K pace running) 93
And resting to race well 100
Chapter 9 Cross-train with weights 108
Chapter 10 Cross-train aerobically 127
Chapter 11 Preparation for Racing 20 miles or 30Ks 148
With sections on
Cross-country training 152
Downhill running 153
Long repeats at 10K pace 157
Chapter 12 5 Phase schedule at 30-40 miles per week 163
Chapter 13 10 to 20 week half-marathon program at 40 miles per week 176
Chapter 14 50 & 60 miles per week and beyond 5 phases taking 20 to 60 weeks for your key race 180
Chapter 15 Post Race and Final Running Tips 195
Appendix I Anaerobic Threshold Pace table at 10K, 15K and Half-marathon speed 202
Appendix II Interval training speeds at VO2 maximum 204
Appendix III Walking & Jogging the half-marathon 206
Appendix IV 19 healthy side effects from exercise 210
Index and Author Bio 220
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Sort by: Showing 1 Customer Reviews
  • Anonymous

    Posted May 13, 2003

    Finally, a book devoted to the half-marathon.

    Superb how to train for a half-marathon from County champion, 71 minute half marathoner David Holt. He includes the basics on getting started and motivation, plus schedules at 30 to 60 miles for all levels of ability and commitment. He has the science to back up his sane running paces for the most beneficial training without overtraining. See how to get 500 percent more of your time at 5K training intensity from page 106, yet still run the same mileage. See page 92 and make one simple change to your anaerobic threshold sessions to get an additional 50 percent of your time in the training zone. Holt includes pace tables, cross training and stretching.

    1 out of 1 people found this review helpful.

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