10K & 5K Running, Training & Racing: The Running Pyramid (Paperback)

~ David Holt (Author) "The typical suggestions in training books or magazines suggest 60-80 mile weeks for marathon racing, 50 mile weeks for the half marathon, 40 miles for..." (more)
Key Phrases: two mile race pace, two mile pace, maximum heartrate, Phase Two, Race Peaking, Runner's World (more...)

Editorial Reviews

Product Description

A five step program for successful racing at 10 and 5 kilometers...the two most popular race distances. Run up the training pyramid with these five steps. One. Build mileage and aerobic base while maintaining legspeed with fartlek running. Two. Run hills and other resistance training and use strength training to build your running muscles. Three. Turn this strength into speed endurance with anaerobic threshold running at 15K race pace. Four. Further improve running efficiency and your VO2 max by running intervals at 2 mile to 5K race pace. Five. Race Peaking. Resting and special speed sessions to reach the peak of your pyramid. 60 pages of training schedules for 20 to 100 miles per week; for the less intense to the serious racers.

About the Author

Lifetime runner with bests of 31.16 for 10K and 15.18 for 5K, David Holt has been advising runers for 15 years. The training pyramid brings logic and science together to help you avoid too much speedwork or too many slow miles which can ruin your racing.

Former Portsmouth and Yeovil (both southern England), and current Santa Barbara, CA runner Holt has raced in Europe and the United States; has run with national champions from both continents, and brings you their wisdom.

Product Details

• Paperback: 180 pages
• Publisher: David Holt (December 20, 1998)
• Language: English
• ISBN-10: 0965889718
• ISBN-13: 978-0965889711
• Product Dimensions: 9 x 6 x 0.5 inches
• Shipping Weight: 12.2 ounces (View shipping rates and policies)
• Average Customer Review: 3.6 out of 5 stars  See all reviews (8 customer reviews)
• Amazon.com Sales Rank: #521,528 in Books (See Bestsellers in Books)

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Customer Reviews

Most Helpful Customer Reviews

5 of 5 people found the following review helpful:

5.0 out of 5 stars Suberb training programs and running tips, March 5, 2003

By	Maria Lisamore (Cambridge, England) - See all my reviews

Great tips on the physiology of training for beginners and running technigue and numerous tips for experienced runners. The programs are concise and easy to follow and allow runners to select the length of program by staying at each level until they are ready to move to the next type of training.
David takes you through all the methods of training and asks you to run at the slowest paces which will achieve the huge physiological and race time improvements.
He does not waste your legs with fast Intervals. He gets you to 100 percent of your VO2 max with sedate Intervals at the right running pace for your current level.
Before that he gets your muscles strong with sensible hill training that does not kill your legs, and improves your anaerobic threshold to delay the point at which you reach oxygen debt/lactate threshold.
He has 20 pages on each of the major training intensities, then summarizes each one at the start of the training programs. You can read one paragraph on why you should run at anaerobic threshold (page 151) and then run the sessions, then read the entire Chapter on threshold training at your leisure.
Likewise for VO2 max training and hills during which he'll have you run at the sloest pace for maximum racing gains.
My boyfriend and co-worker love this book too, despite the fact that they are 30 miles per week in running and 10 minutes apart at the 5K apart.

5 of 5 people found the following review helpful:

5.0 out of 5 stars Excellent training program for PRs, December 7, 2001

By	Jerry (Portsmouth) - See all my reviews

I took two minutes off of my 10K with the program for 40 miles per week and two speed running sessions each week. He gives the reasons for each type of training, yet the short explanation took only 7 pages for my program. Just as he suggested, I then referred to the more detailed chapters as needed. My girlfriend is using the 20 miles a week program and her running form has improved significantly.

2 of 2 people found the following review helpful:

5.0 out of 5 stars Great advice, December 18, 2001

By	Mark Burrows (New York) - See all my reviews

David helped me with everything from running form to the many types of training needed for running, let alone racing 5K and 10Ks. Included several things I'd never tried before such as bounding and downhill striders for relaxed speed running and stronger quods, butt muscles, hip flexors and calves. This book can take time off of your personal record.