دانلود کتاب Running : a year round plan

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Half Title......Page 2
Title Page......Page 4
Copyright......Page 5
Contents......Page 6
Why a Year-round Plan? pg 7......Page 8
Defining Your Goal pg 11......Page 12
Primary and Secondary Goals pg 14......Page 15
The Galloway Run-Walk-Run Method pg 18......Page 19
Predicting Race Performance pg 23......Page 24
Preparing for the Plan pg 32......Page 33
Building a Conditioning Base for Performance pg 45......Page 46
Hill Training Builds Strength - and More pg 49......Page 50
Speed Training Prepares You for Top Performance pg 54......Page 55
How Speed Training Works pg 66......Page 68
Prime Training Elements pg 71......Page 72
The 52 Week Plan pg 75......Page 76
Making Adjustments pg 144......Page 145
Your Journal - Your Planning and Evaluation Tool pg 149......Page 150
The Drills to Make Running Faster and Easier pg 157......Page 158
Race Day! pg 172......Page 174
Mental Toughness pg 186......Page 187
Cross Training: Getting Better as You Rest the Legs pg 199......Page 200
Toys: Heart Monitors and GPS Devices pg 207......Page 208
Dealing with the Heat pg 213......Page 214
Troubleshooting Performance pg 223......Page 224
Problems & Solutions pg 226......Page 228
Injury Troubleshooting pg 237......Page 238
The Clothing Thermometer pg 246......Page 247
Products that Enhance Running pg 251......Page 252