This book details how to start your running programme and specifically covers the steps necessary to tackle the 5k distance. This is an ideal distance to start with as it only requires on average 30 minutes of running Following the advice offered in this book will enable you to start running and be fit enough to be running a 5k race within 8 weeks. In this book you will find all the main areas that need to be covered to take someone from no running experience to being able to run 5k in a reasonable time. Topics such as, .The Benefits of running, .Preparation - the essentials, .Training - following the plan, .Racing - how to approach your first race, .Evaluating - taking stock of how you ran, .Injuries and how to prevent them, .Exercises - some essential ones for runners and more.... Following the simply laid out information will enable anyone to start running and enjoy the experience of entering their first 5k race.

The first book in the popular 'You know you are' series

'You Know You Are A Runner' takes a humorous look at the obsessive nature of runners based on submissions from runners and their families.

It is the first book in the 'You Know You Are' series with 40 illustrated captions that will resonate with runners of all ages and abilities.

Other titles include: You Know You Are A Nurse...You Know You Are An Engineer...You Know You Are A Dog Lover...You Know You Are A Golfer...You Know You Are Getting Older...You Know You Are A Teacher...You Know You Are A Mother...

Purchase either the Kindle or paperback editions of this book and go in the draw to win a 'You know you are a Runner' t-shirt. Visit our website for further details.

If you've ever fancied running a 5k or just getting fit enough to run 5 kilometers in one go (that's 3.1 miles to you and me ) and you want to do it in the shortest amount of time, without risking injury, boredom or stagnation, then this book is exactly the one for you.
'5k Training For Beginners - From Couch to 5k Runner In 8 Weeks Or Less, ' contains everything you need to know about running a 5k in the fastest, most efficient and fun way.
The book comes in 2 parts so if you're in to reading all about why and how your body changes then start by reading part 1.
Part 2 deals with the physical side of running and jogging and features 4 fantastic simple to follow running programs for beginners of all shapes, sizes and fitness levels.
You'll have access to some of the most up to date, cutting edge techniques to help improve your running.
THE PROGRAMS AND TECHNIQUES IN THIS BOOK WORK, plain and simple.
They've been honed and refined over 12 years having been road tested by a myriad of clients from all types of backgrounds and fitness levels.
You won't be bored following this unique, time saving 5k training program AND you won't need to start running endless miles each week in order to see results.
If you could get the same benefits by doing a shorter more enjoyable and invigorating run as opposed to a long, arduous and grueling one, which one would you choose?
Hopefully you chose the first option, because this is what the whole concept behind '5k Training for Beginners' is all about.
Here are 4 reasons why you should choose this running book...
You'll be able to successfully and comfortably run a 5k at the end of your training; you'll have accomplished something that most people only think about doing. This program will help you lose weight quickly, build muscle and tone your body. By committing to something like this, the chances are as a side effect, you'll get in to the best shape of your life You'll radically improve your health. Keep up with your training and you'll have more energy, be thinner, happier and live longer, you'll just feel great most of the time. Supercharge your energy levels on demand. You'll know exactly how to create your own 'feel good factor' which you can turn on and off like a tap. This program has been designed for beginners and that's the way it's intended, but if you're an experienced runner you'll learn a few things to help you to get better, faster and reduce the amount of time you need to spend running and jogging.
No grueling or tedious long distance running needed AND no special equipment required.
Here are some more of the secrets you'll learn inside:
How the biggest mistake that most new runners make is to set off at the beginning of their run, like a dog out of the traps... way too fast. Meaning within a short distance they need to stop because they're too tired and breathless to carry on. This is one of the worst ways of getting better at running because you'll need to rest after only a short amount of time. You'll discover how using advanced running techniques throughout your 5k training will transform your fitness and stamina levels... in just days never mind weeks. As well as this, these great strategies will actually reduce the overall time you need to spend on your training It's designed for anyone who wants to start running but hasn't got hours to spare each week to do so.
This truly is THE only running book you'll ever need.

A huge amount of time, planning and preparation goes into creating a world-class sprinter. Sprinting - Training, Techniques and Improving Performance is an essential guide for all athletes at the beginning or development stages of their sprint careers who are committed to running faster. The book covers all sprint events from 60metres to 400 metres, as well as the hurdles and relay; principles of biomechanics, limiting factors and potential areas of capability; training and planning; prehab and avoiding injuries; practical nutritional advice and strength and conditioning. Whatever your level, this book provides valuable advice that will help you achieve your goal.

The Old Man and the Marathon is a story about taking on a challenge despite the odds. Sixty-four year old Angelo Santiago has been a distance runner most of his life. However, he has never run a marathon because of a history of sciatica problems. This missing piece in his competitive career has always gnawed at him, reminding him of his inferiority among his running peers. After three months of pain-free running, he decides to train for his first marathon. With encouragement from his young friend, Emmanuel, he begins the arduous workouts that will prepare him for one of the most difficult ordeals of his life. Along the way he meets Rita Marling, a beautiful woman who stirs romantic embers dormant since the death of his wife ten years ago. He also encounters Jack Silvers, a local high school coach and marathoner who becomes his rival in racing and romance. On the day of the race, like everyone who takes on the challenge of a marathon, Angelo must reach deep inside to find the strength and courage to finish the race.

All proceeds from sales of The 27th Mile go to support the victims of the Boston Marathon bombing. The 27th Mile is dedicated to everyone who loves running or runners-first and foremost to those who were killed or injured at the marathon, but also to the people who, even as they eat dinner with their family, put in another eight hours at work, or sit and read this book, have already planned when they'll go out for their next run. Within this book, you'll find stories that extol the spirit that first got us out on the roads to run, that brought us to Boston on a sunny spring day, and that will bring us back to Hopkinton next year, and in the years that follow. It's the spirit we celebrate every time we go for a run, whatever the distance. The 27th Mile includes a mix of fiction and non-fiction contributed by a wide range of talented writers who run. They're marathon champions and weekend warriors, ultramarathon racers and fitness joggers, running magazine pros and bloggers, best-selling novelists and indie publishing standouts - well, take a look for yourself: Amby Burfoot, Ben Tanzer, Caryl Haddock, Chris Cooper, Chris Russell, Cristina Negron, Grace Butcher, Hal Higdon, Jason Fisk, Jeff Galloway, Jesse Parent, Joe Henderson, Julie Greicius, Kathrine Switzer, Lawrence Block, Lorraine Moller, Mark Remy, Perry Romanowski, Ray Charbonneau, Ray Sespaniak, RJ Walker, Vanessa Runs, Willy Palomo

How To Run Faster will reveal proven techniques to give you the winning advantage.

Boost your running speed for all running distances. Sprint or 5k, 10k, half marathon or full marathon distances.

Effective and powerful methods will quickly deliver amazing results.

Topics covered include: -
- How fast is fast?
- Improve results using gradients & speed training
- Quickly improve speed and endurance
- Follow the get faster in a month program
- Should you be out of breath?
- Discover how to maintain pin sharp focus to stay on track with your training
- What you should do on rest days to boost performance
- How can rest days make you run faster?
- When to eat for maximum performance
- What to eat to improve your results and recovery
- Do you need to buy expensive footwear?
- And MANY MORE SUBJECTS

All this can be yours.

In short, this book will help you achieve winning performances.

In Run Smart, XTERRA trail run champion and running coach, Adam Hodges, passes along decades of knowledge he has gleaned from competing and coaching in the sport. Topics cover various dimensions of running, including goal setting, mental skills, training principles, warmup protocols, running drills, functional strength, running form, running shoes, nutrition, hydration, recovery, and sleep. Each chapter consists of a concise, self-contained article that addresses a different aspect of a topic, making this book a valuable reference guide for new and experienced runners alike. Whether you run competitively or for fitness, you will find valuable information to help you run smart and take your running to the next level.

A special "Cookbook" of workouts designed to help middle school, high school, college and track club coaches, with becoming a better track and field coach. You have found your personal mentor in Track & Field Training. Gain or expand your knowledge utilizing Coach Steve Silvey's many years of track and field coaching experience. Coach Silvey has produced numerous Olympians and World Championship performers and medalists. This is his finest and largest book ever produced with over 209 pages of important coaching information and sample workouts. Let Coach Steve Silvey share his coaching secrets that have produced many national championship teams and athletes. Coach Silvey has coached for the University of Arkansas, University of Oregon, Blinn College, Texas A&M University and Texas Tech University. This "Cookbook" consists of a detailed 20 week training program for the sprints, hurdles, 400 meters, 800 meters and relays events, plus numerous articles on track, nutrition & much more.

The most comprehensive, step-by-step guide for organizing a high school cross country meet ever published. Written by a coach with 40 years of experience in directing cross country meets at the high school, college, and national levels. Starts with choosing your date, selecting the format and schedule of events, confirming certified officials, and creating a meet budget. Continues with the meet management volunteers and event officials you will need, their job descriptions, and how to recruit and train them and your meet announcers and concludes with preparing your venue for competition and spectator viewing, being ready to deal with a medical or weather emergency, and promoting your meet to the local media. Includes an extensive Appendix with a sample schedule of events, meet budget and financial summary, crew instructions, venue set-up checklist, operations assignments sheet, pre-meet correspondence with officials and volunteers, event materials checklist, and pre-meet 'Things to Do' lists 90, 60, 30, and 7 days before your meet, and the day prior to it. Also includes a lengthy Resource Guide for high school cross country meet directors with lists of regional and national on-line entry services, automatic timing services, and equipment suppliers.

You have found your personal mentor in track and field. The Blinn National Championship Track & Field Training Program is one of the finest and largest books ever produced by Coach Silvey. This book contains 230 pages of important coaching information and sample workouts used by one of the most dominate track and field programs in the United States at any level The Blinn National Championship Track & Field Training Program has detailed workouts for Cross Country, Track & Field General Conditioning phase and Event Specific Training for the following events: Sprints, Hurdles, Relays, 400 Meters, 800 Meters, 1,500 Meters, 5,000 Meters, 10,000 Meters and the 3,000 Meter Steeplechase. See what actual workouts made Blinn College one of the most dominate track & field programs ever at any level in the 1980's and 1990's Blinn defeated many of the top NCAA track and field programs such as The University of Texas in both 1993 & 1994 and the University of Arkansas in 1992. Blinn also beat the prestigious Santa Monica Track Club on several occasions. Let Coach Steve Silvey share his coaching secrets that have produced many National Championship teams and Olympic athletes. Blinn was also voted the "Most Outstanding Team" of both the 1993 & 1994 Texas Relays. Coach Silvey has also coached at the University of Arkansas, University of Oregon, Texas A&M University and Texas Tech University. This book contains numerous articles on training, nutrition & the rich history of Blinn Track & Field.

"Strength Training For Runners" is a text written by an author that has more than a vested interest in the welfare of runners. He is a runner himself and is aware of what it takes to keep the body in shape and to prevent any sort of damage to

No matter the sport, everyone has to start somewhere. The simple sport of running is no different. Running came natural to us as kids but for various reasons, many of us gave it up at some point. In Starting Off on the Right Foot, best-selling author CJ Hitz (Smoothies For Runners) shares some of the valuable information he's learned along the way since picking up running again in 2008. After running in the 1989 State Cross Country meet in Eugene, Oregon as a high school sophomore, CJ gave up running for nearly 20 years before being drawn back into the sport. In this book geared toward those new to running and those coming back after years away, readers will learn about... *Why nutrition is important *Pre-run nutrition tips *Post-run nutrition tips *Running to lose weight *The importance of fruit & veggies *The importance of the long run *Incorporating hills and speed into training *Dehydration *Running shoes and racing flats *Valuable things learned by several elite runners *Some of CJ's lessons learned (the hard way) *And more As you begin this adventure of running, this little book will serve as a guide to help you enjoy this wonderful sport for years to come. Let's start things off on the right foot

William Harrison Dillard was born July 8, 1923, in Cleveland, Ohio, and was given the nickname Bones for his slender build while in grade school. He would later go on to become one of the nation s most notable track-and-field athletes. Now, in this biography, he shares his life story. The eventual winner of four Olympic medals, he attended the same high school as his friend and hometown hero, Jesse Owens. He was a successful athlete in college and served in the Ninety-Second Infantry (the Buffalo Soldiers) during World War II, where he distinguished himself in the service of his country. After the war, Bones continued his athletic career, winning eighty-two consecutive races over a span of eleven months, during 1947 and 1948. He then qualified to represent his country at the 1948 Olympics in London and again in 1952 in Helsinki, matching and setting records at both. Following his historic Olympic career, he met and married Joy Clemetson, a prominent member of the Jamaican National Softball Team; together, they built a family. Bones went on to careers in public relations, sportscasting, and education. Considered to be one of the greatest male sprinters and hurdlers in history, he was inducted into the USA Track and Field Hall of Fame in 1974 and received numerous other honors. Even so, he was and still is a gracious, courteous, humble, generous, and courageous athlete a genuine American hero. Harrison Dillard is an amazing man. He is admirable not only for his athletic accomplishments, but also for his character, showing a unique awareness of how the choices we make define ourselves. He has faced crucial and challenging decisions and issues throughout this life and never turned away, not one time. Bill Cosby

As a nationally ranked high school runner, nobody seemed to notice that Amber Sayer's weight was dropping just as fast as her finish times. "PR" is a sports chronicle, a coming of age story, and a cautionary report of one runner's simultaneous decent into anorexia and rise in the high school track and cross-country rankings. Her honest account of a distressingly common problem among high school and collegiate athletes takes readers through the disease's progression and its unsettling parallels with her burgeoning running career. After losing more than she ever anticipated, and incurring permanent physical and emotional damage, Sayer struggles to overcome her severe case of anorexia and the sport's culture in which eating disorders and their increasing prevalence remain dangerously taboo.

"A star was born on March 25, 1920 in the quiet rural community of Plowden in the parish of Manchester, Jamaica. Arthur Stanley Wint is perhaps best known as Jamaica s first Olympic Gold Medallist and has been profiles as such in his native island s rich athletic history. However, little is known of the man who trained to become a Royal Air Force pilot and broke the Canadian 400m record while doing so; or the British trained surgeon who returned to Jamaica in 1963, eventually settling in Hanover as the only resident doctor and treating the poor for free; or the diplomat who was awarded the Order of Distinction, in 1973 and served as Jamaica s High Commissioner to the UK. In The Longer Run, Valerie Wint paints a vivid and rounded portrait of a father, husband, teammate and friend who always managed to remain humble in spite of his professional successes and personal trials. She gives readers access to the life story of an enigmatic figure who towered above most in stature but lived quietly as a gentle giant. Almost 20 years after his passing, the story of Arthur Wint lives on and continues to inspire. It is a story of discipline, courage, determination and most of all, love for family and country. "

Running is a gift, but not only for the gifted. Whether you run just for fun or want to become a more competitive runner, The Gift of Running is for you. In The Gift of Running, P. Mark Taylor shows runners how to get started and stay motivated. The book includes: advice on how to get started as a runner, tried & true methods of running faster and longer, how to prepare for a marathon, tips on staying healthy & happy, motivation to keep you running, an insider view of the running community, & training programs for a 5K, 10K, half marathon, & marathon. P. Mark Taylor is a runner & author of the blog at www.WiseRunning.com.

Planning your training schedule for high school and college running is a daunting task, whether you are a coach or a young runner yourself. What should your weekly workouts look like? How much mileage should you run? How do you ensure that you are on the right track for long-term development? "Modern Training and Physiology for Middle and Long-Distance Runners" answers these questions and many others. It is a short but detailed explanation of the practical aspects of exercise physiology and modern coaching, including energy systems, the aerobic and anaerobic thresholds, VO2 max, running economy, muscle fibers, and more. In addition, it covers how these ideas inform both your day-to-day workouts and the underlying philosophy that forms the foundation of your training program. To become a better runner, you need to apply your own knowledge of training principles, tailoring your workouts to improve your strengths, bolster your weaknesses, and ultimately take your racing to new heights.

Overthinking the Marathon is an intimate look at one man's preparation for his 21st marathon. Reading Overthinking the Marathon is like having Ray as your partner for a season of training, 17 weeks that culminate in the 2012 Cape Cod Marathon. Some days Ray talks about the nitty-gritty details, other days, it's about the things that make running interesting and fun, even - no, especially - when it hurts. Training for his marathon is important to Ray, but he leavens his obsessiveness with a dry humor that acknowledges that one mid-packer's race isn't going to change the world. "Ray Charbonneau insists he hasn't written a marathon guide, and he's right. Instead, he's loaning himself out as a thoughtful, veteran, and funny training partner. You couldn't find a better one as you get ready for your next 26.2-miler." -Amby Burfoot, 1968 Boston Marathon winner and Editor-At-Large, Runner's World "Marathon running is the easy part. It's the thinking that's the challenging part for the long-distance runner. Ray shares his internal dialogue with us as he readies himself for one more attempt at 26.2." -Dave Goodrich, the "Marathon Maine-iac" (Marathon Maniac #238) "Ray is the opposite of me: he's speedy, understands math, and cares about the weather. I have instructed his cat to keep him awake until he agrees to pace me." -Vanessa Rodriguez, author of The Summit Seeker: Memoirs of a Trail Running Nomad

Whether running is your recreation or your religion, Adharanand Finn's incredible journey to the elite training camps of Kenya will captivate and inspire you, as he ventures to uncover the secrets of the fastest people on earth. Finn's mesmerizing quest combines a fresh look at barefoot running, practical advice on the sport, and the fulfillment of a lifelong dream: to run with his heroes. Uprooting his family of five, Finn traveled to a small, chaotic town in the Rift Valley province of Kenya-a mecca for long-distance runners, thanks to its high altitude, endless paths, and some of the top training schools in the world. There Finn would run side by side with Olympic champions, young hopefuls, and barefoot schoolchildren, and meet a cast of unforgettable characters. Amid the daily challenges of training and of raising a family abroad, Finn would learn invaluable lessons about running-and about life.