Customer Reviews
BUYER BEWARE
DO NOT BUY THE ELECTRONIC VERSION OF THIS BOOK!! For these reasons:
1. Before you can download it, you must have the Adobe Reader. After you pay with credit card, your computer will be checked. If you do not have the Adobe Reader on your computer, you will not be able to download the book.
2. If you choose (you have no choice) to download & install the Reader, plan on a frustrating process which will take several hours as follows:
A. After downloading & installing the Reader, you must then activate it--more downloading.
B. After activating the Reader, you will have to download permissions to install the book.
C. After downloading permissions, you can then install & read the book, if the other steps were successful. It took me 5 or more tries.
D. If the above steps are unsuccessful, you must click on Amazon's 'Download Again' button. Although unsuccessful, the Amazon site thinks you downloaded the book and will stop letting you download it again after a certain number of tries.
3. However NOTE THIS: your installed book can only be viewed on the computer you installed it on!
4. ALSO NOTE THIS BUNCH OF BS!!You can view the book but you are not allowed to print more than 5 pages every 365 days. Yes, you read that right, 5 printed pages every year!!
IF YOU WANT THIS BOOK (it is mediocre at best, very unorganized, and out-of-date information), BUY THE PAPER COPY. DON'T WASTE YOUR TIME AND MONEY ON THE ELECTRONIC VERSION.
Note to beginners
David Holt's e-book version of 10K & 5K Running, Training & Racing: The Running Pyramid, starts with an introduction to take the non-exerciser through 5 minute walks, building to 15 minutes, 4 times per week by the end of the first month. The goal is to avoid injury by starting gently.
He then encourages readers to ease up an additional 3 to 4 minutes per week until they achieve 35 minutes of walking interspersed with running, which will prepare them for Chapter One of the book. After cruising through the next 5 chapters at gradually increasing mileage, you can then follow a 10 to 50 week program at 20 miles per week or more depending on your interest.
Too much speedwork or too many slow miles can ruin your racing. English 31 minute 10K runner David Holt brings 230 pages of expert advice and balanced training for successful 5K and 10K racing. Including:
Build Mileage & a solid Aerobic Base while improving Speed & Running Form with Fartlek Running...Chapter One.
Run Hills & do resistance training, plus Strength Training to build up your running muscles...Chapter Two.
Develop Speed Endurance with Anaerobic Threshold Running at 15K Pace...Chapter Three.
Run Faster and economically to increase your VO2 Maximum: Interval Training at 2 Mile to 5K Pace...Chapter Four.
Race Peaking, Resting and Special Speed Sessions...Chapter Five.
Race related distances: 3K, 12K, 15K and 10 miles.
Plus, Running Efficiency and Injury Avoidance.
Training Schedules for 20 to 80 miles per week runners at all levels from the hardly interested in running any faster runner, through the moderately intense runner, to the highly intense trainer.
As a bonus, David includes extracts from 4 of his other training books, including 5K Fitness Run, Running Dialogue and Best Half-Marathons.
Not for Beginners!
Although the book claims to be for all levels, it is definately not for beginners. It begins at a level of running 20 miles per week.
