Efnisyfirlit

• Title Page
• Copyright
• Dedication
• Contents
• Foreword
• Preface
• Acknowledgments
• Part I. Running
• 1. Run by Your Own Rules: Understanding Realities Are Not Restrictions
• 2. Find Your Drive: Determining Goals and Creating Habits
• 3. Adapt to Change: Addressing the Needs of Female Runners
• Part II. Training
• 4. Identifying the Building Blocks of Successful Training
• 5. Establishing and Maintaining an Aerobic Base
• 6. Maximizing Training While Minimizing Injury
• 7. Incorporating Rest and Recovery
• Part III. Programming
• 8. Creating Your Training Plan
• 9. 5K, 10K, and Half-Marathon Training Plans
• 10. Marathon and Ultramarathon Training Plans
• 11. Transitional Training Plans
• Part IV. Competing
• 12. Preparing to Compete
• 13. Designing Your Race-Day Strategy
• 14. Staying Focused and Avoiding Setbacks
• Bibliography
• Index
• About the Author