Three training schedules are provided to prepare you to race your best at 8K or 10K. Each training schedule is twelve weeks in duration. Simply select the schedule that starts closest to your current training mileage.
Not all masters runners are created alike. Because of differences in training background and motivation, some masters athletes experience a period of record-setting racing while others struggle to ward off a steady decline.
Each of the schedules includes a week after your key race for recovery and a transition into full training for your next race. During the recovery week, the running is easy to allow your muscles to recover and loosen up from your supreme race effort.
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Renowned running authority, coach, and best-selling author Pete Pfitzinger teams with Philip Latter, senior writer for Running Times, in this must-have training guide for the most popular race distances, including the 5K, 10K, and half marathon.
Faster Road Racing: 5K to Half Marathon presents easy-to-follow programs proven to give you an edge in your next race. You’ll discover detailed plans for race-specific distances as well as expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40. And for serious runners who compete in numerous races throughout the year, Pfitzinger’s multi-race, multi-distance training plans are invaluable.
Faster Road Racing is your all-inclusive resource on running your fastest at distances of 5K, 8K to 10K, 15K to 10 miles, and the half marathon.
Part I: Training Components
Chapter 1 Elements of Training Chapter 2 Balancing Training and Recovery Chapter 3 Supplementary Training Chapter 4 The Well-Fed Runner’s Diet Chapter 5 Considerations for Masters Runners Chapter 6 Tapering for Peak Performance
Part II: Training for Peak Performance
Chapter 7 Following the Schedules Chapter 8 Base Training Chapter 9 Training for 5K Races Chapter 10 Training for 8K to 10K Races Chapter 11 Training for 15K and 10-Mile Races Chapter 12 Training for the Half Marathon Chapter 13 Training for Multiple Race Distances
Appendix A Pace Chart Appendix B Equivalent Race Performances Appendix C Workout Paces
References and Recommended Readings
About the Authors
Serious runners, mostly at the intermediate to advanced levels, who race
the most popular events from the 5K to half marathon. Also running
Pete Pfitzinger, the top American finisher in the 1984 and 1988
Olympic marathons, is a respected coach, exercise physiologist, and
administrator of high-performance sport. He established himself as one
of the best marathoners in U.S. history by outkicking Alberto Salazar to
win the 1984 U.S. Olympic Trials. That same year he received the DeCelle
Award for America’s best distance runner and was named Runner of the
Year by the Road Runners Club of America. He is also a two-time winner
of the San Francisco Marathon and finished third in the 1987 New York
City Marathon. He is a member of the Road Runners Club of America’s Hall
Although best known as a marathoner, Pfitzinger was highly successful at
shorter distances with personal bests of 22:46 for 5 miles, 28:41 for
10K, 43:37 for 15K, and 1:03:14 for the half marathon. He won national
championships at 15K and 30K and held the American record for 20 miles.
As a coach, Pfitzinger has more than 30 years’ experience helping
runners achieve their personal goals, whether it’s completing their
first 5K or competing with distinction on the world stage. He is
currently responsible for coaching, athlete development, and performance
planning as a general manager for High Performance Sport New Zealand,
supporting over 400 Olympic-level and emerging international athletes.
Pfitzinger is also a successful author, having written Road Racing
for Serious Runners (1998), Advanced Marathoning (2001), and Advanced
Marathoning, Second Edition (2009), all from Human Kinetics. He was
a senior writer for Running Times from 1997 to 2008 and author of
the magazine’s most popular column, “The Pfitzinger Lab Report.”
Pfitzinger is a graduate of Cornell University (BSc, MBA) and the
University of Massachusetts (MSc exercise science). He and his wife, New
Zealand track Olympian Christine Pfitzinger, live in New Zealand with
their two daughters, Annika and Katrina.
Philip Latter is a senior writer for Running Times and the
head cross country coach at Swain County High School in North Carolina.
He has also been the head cross country coach at Radford University in
Virginia and the lead assistant at Fort Collins High School in Colorado,
where he helped guide the Lambkins to three Nike Cross Nationals
appearances. In addition to Running Times, his writing has appeared in Runner’s
World and on RunnersWorld.com and ESPNRise.com.
A runner for more than 15 years, Latter set four school records at the
University of North Carolina at Asheville and was a five-time All-Big
South runner and a two-time member of the All-Academic team. He holds
PRs of 4:01 (1500 meters), 8:32 (3000 meters), 14:47 (5000 meters),
31:24 (10,000 meters), and 1:12:11 (half marathon).
Latter lives in Bryson City, North Carolina, with his wife, Macy, and
two daughters, Aspen and Willow. He continues to train seriously for
road races of all distances, mostly on the trails of the Great Smoky
Mountain National Park, which sits exactly one mile from his doorstep.
“If you want to train for road races with equal parts ambition and
intelligence, this is your book.”
Scott Douglas-- Senior Content Editor, Runner’s World
“Serious runners have been relying on Pete Pfitzinger since the 1990s
for practical training and racing advice. In Faster Road Racing,
Pfitzinger and Phil Latter draw on science, elite examples, and personal
experiences as runners and coaches to provide everything runners need to
take their racing to a new level.”