Keep it simple, stupid!
This book gives short, simple explanations to the key elements of a training program. We now know everything we need to know about VO2 max and lactate threshold training, their relative importance, how to improve them and how to incorporate them into your training program.
Topics that are covered are:
- pure endurance
- lactate threshold
- VO2 max
- and speed
- design a week-by-week training program,
- determine the right pace to run during speed workouts,
- get the most out of long runs,
- taper training before an important race,
- detect and avoid staleness and injury,
- determine the best strategy for each race, and
- achieve the optimal mental state to train and race.
Pfitzinger and Douglas emphasize the importance of minimal effective stress. For example, they provide the example of two runners trying to build VO2 max, the maximum oxygen your body can use.
"In the past I've had a love/hate relationship with mile repeats, a very strong type of VO2 max workout -- I knew they had a great effect on my fitness but they were SO uncomfortable. I now know I was running them too fast. Last year I put Pfitzinger and Douglas' approach into effect in my training.
Using a heart rate monitor, I ran long VO2 max sessions, half-mile and mile repeats, monitoring carefully to stay in my VO2 max training range. The effect was dramatic. Not that mile repeats became easy, but they were far more manageable than they had ever been before. As a result I was able to run more of them, recover better, and actually (sometimes) enjoy them. I also had my best racing season in years."
- George Williams
Included with each of five training schedules are racing tactics, mental tips, and lessons from world-class runners. Whatever distance you plan to race, Road Racing for Serious Runners will guide you to peak performance!
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