دانلود کتاب Your personal running journal

فهرست مطالب :

Contents......Page 9
1 Welcome to the Galloway Training Method......Page 10
2 Galloway Training Components......Page 11
3 Choosing a Motivating Goal......Page 13
4 Picking Your Best Race......Page 15
5 The “Magic Mile”......Page 16
6 Setting the Pace of Long Runs......Page 17
7 The Galloway Run-Walk-Run Method .......Page 19
8 How to Set up Your Training Plan......Page 23
9 Setting up Your Speed Workouts: Including Race Rehearsal & Hill Workouts......Page 25
10 Year at a Glance......Page 28
11 Recording and Evaluating Your Data......Page 31
Example......Page 34
Journal Pages — Your Running History......Page 36
12 Form Improvement Drills......Page 140
13 A Standard Warm-up......Page 143
14 Troubleshooting Performance......Page 144
15 Injury Troubleshooting......Page 146
16 Training Schedules:......Page 151
10K......Page 154
Half Marathon......Page 156
Marathon......Page 158
Log Sheets: My Prediction for this Year......Page 161
Predicting Race Performance......Page 162
AM Pulse Graph......Page 164
Injury Log......Page 168
Race Log......Page 170
Speed Sessions......Page 172
Shoe Log......Page 174
This year’s Successes......Page 175
Mistakes I’ve Made this Year......Page 176