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Make your workouts count with the breakthrough system that synchronizes your energy levels with training effort. Instead of fighting your body to finish a workout just because it’s written on the calendar, choose the most effective workouts from 5K and 10K Training based on your body’s capacity to perform at any given time.
Effort-based training maximizes training adaptation by matching the goal of each workout with its optimal training level: hard when energy and recovery are high and easy when stress or recovery is low. Effort-based training also gives you the most control over the training process, allowing you to stay injury free while actually increasing the energy you have available for workouts. Sample programs contain a variety of schedules and detailed workouts for developing five race-specific abilities.
Run stronger and faster with more energy by using the proven system in 5K and 10K Training. With customized programs to choose from and accompanying training logs to record and evaluate your progress, this unique system is the fastest way to reach your training goals.
Chapter 1. Understanding Effort and Energy
Chapter 2. Structuring Racing Effort
Chapter 3. Practicing the Five Racing Abilities
Chapter 4. Scheduling Workout Effort
Chapter 5. Balancing Effort and Fatigue
Chapter 6. Programming Your Training
Chapter 7. Designing Workouts to Build Ability
Chapter 8. Tailoring 5K & 10K Programs
Chapter 9. Tracking Your Progress
Brian Clarke is one of Hawaii's foremost fitness trainers. He
began his coaching career in 1979 as director of the Honolulu Marathon
Association's Advanced Runner Training Program. Under the aegis of BC
Endurance Trainings, he currently directs nine annual programs,
preparing hundreds of athletes for Hawaii's major marathon and triathlon
Clarke ran a 4:06 mile in 1965 under the legendary University of Oregon
track coach Bill Bowerman. He may be reached through his Web site,
www.bcendurancetrainings.com, or by e-mail at
firstname.lastname@example.org. Clarke and his wife, Nancy Heck, reside
"Brian Clarke takes complex training systems and makes them easy to
understand. His many tables and charts will guide you to your best
training paces and recovery efforts, and guarantee that you find your
personal best training program."
Amby Burfoot -- Executive Editor, Runner's World magazine;
Winner, 1968 Boston Marathon