Galloways 5k 10k Running Book

5K-10K: The Most Popular Distances     7
Setting Goals and Priorities     10
Important Health Information     13
Practical Information: Shoes, Equipment, etc.     17
The Galloway Run-Walk-Run Method     23
The Magic Mile Gives You a Realistic Goal...and Pace     28
Pre-Season Conditioning     35
"To Finish" Training Programs     37
Time Goal Programs - If You've Run a 5K or 10K     41
SK Schedules     50
10K Schedules     64
What Happens to Us as We Train     82
5K & 10K Drills to Make Running Faster and Easier     84
Speed Training Is Crucial for 5K/10K Performance     88
5K/10K Race Day Timetable     98
A Journal Gives You Control over Your Training     107
5K/10K Running Form     114
Walking Form and "Shuffling"     123
Lowering Body Fat: Less Pounding, Faster Times, Quicker Recovery     128
Practical Eating Issues     133
Staying Motivated     138
Cross-training for the 5K/10K     142
Dealing with the Weather     148
Troubleshooting     160
Troubleshooting Aches and Pains     176
Major Differencesas You Get Older     181
Products that Enhance Running     189