The Runner's Training Diary: For Fitness Runners and Competitive Racers

The Runner's Training Diary: For Fitness Runners and Competitive Racers

Other Format(Spiral Bound - Revised)

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Overview

Now in a completely revised second edition, with more essential charts and training schedules than any other runner's diary

Developed by the universally respected coaching duo that produced the bestselling Runner's Handbook and Competitive Runner's Handbook, this must-have guide has been a runners' favorite for years. Now completely revised, it combines an attractive week-by-week diary with lots of room for notes, plus all the helpful information runners need at their fingertips: expanded and updated pacing charts with minutes per mile and per kilometer; revised training schedules for beginners, competitors, and all levels of marathoners; useful charts on fuel and hydration; treadmill, heart-rate, and cross-training tables; and much more. Designed by the authors as their "dream" diary, this is the diary that a runner will buy every year to track their running regimen.

Product Details

ISBN-13: 9780143037873
Publisher: Penguin Publishing Group
Publication date: 08/14/2006
Edition description: Revised
Pages: 224
Sales rank: 300,655
Product dimensions: 6.33(w) x 9.07(h) x 0.66(d)
Age Range: 18 Years

About the Author

Bob Glover is founder and president of Robert H. Glover and Associates, Inc., a sports and fitness consulting firm. Since he founded the program in 1978, Glover has directed the running classes for the New York Road Runners.

Shelly Glover is a certified exercise physiologist with a master’s degree from Columbia University; she coaches all levels of runners and is a frequent competitor.

Table of Contents

Goals for the Year vii(1)
Introduction viii
PART I: THE TRAINING DIARY 2(124)
Why Keep a Training Diary?
2(2)
How to Use Your Training Diary
4(6)
Sample Training Diary
10(2)
52 Week-by-Week Training Diary
12(104)
Week-by-Week Mileage Chart
116(2)
Training Mileage Graph
118(2)
Key Long-Distance Runs
120(1)
Key Speed Workouts
121(1)
Favorite Courses
122(2)
Injury Chart
124(2)
PART II: RACING 126(24)
Record of Races
126(2)
Personal Records (PRs)
128(3)
Pacing Chart
131(5)
Race Time Comparison and Predictor Charts
136(6)
Age-Adjusted and Age-Graded Race Time Charts
142(8)
PART III: TRAINING 150(14)
Introduction to Training Schedules for All Levels
150(6)
Sample 10-Week Beginner and Advanced Beginner Runner's Training Schedules
152(1)
Sample 10-Week Intermediate Runner/Novice Competitor Training Schedules
153(1)
Sample 10-Week Basic Competitor Training Schedules
154(1)
Sample 10-Week Competitor and Advanced Competitor Training Schedules
155(1)
Weekly Mileage Guide
156(1)
Long-Run Mileage Guide
156(1)
Training Heart Rate Guide
157(1)
Training Pace Guide
158(2)
Speed-Training Guide
160(4)
PART IV: THE MARATHON 164(10)
Introduction to Marathon Training Schedules
164(1)
Marathoner's Mileage and Long-Run Guide
165(3)
Sample 16-Week First-Time and Casual Marathoner Training Schedules
166(1)
Sample 16-Week Veteran and Advanced Marathoner Training Schedules
167(1)
Boston Marathon Qualifying Standards
168(1)
Carbohydrate Loading Charts
169(5)
PART V: REFERENCE CHARTS 174
Fuel and Hydration for Running
174(1)
Heat Index
175(1)
Windchill Factor
175(1)
Questions to Ask When Injured
176(2)
Performance Weight Chart for Male Runners
178(1)
Performance Weight Chart for Female Runners
178(2)
Approximate Calories Expended per 30-Minute Run
180

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