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5K and 10K Training

5K and 10K Training

$19.95 USD


Product Format

    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 has conducted training programs for Hawaii's runners, joggers, and walkers since 1979. Along with the Brian Clarke School of Running, he is also the director of Island Triathlon Training, which has prepared recreational athletes for Hawaii's major triathlons since the early 1980s.

    Clarke has advised some of Hawaii's top runners, but his specialty is training recreational athletes at the beginner and intermediate levels. He has also served as a fitness consultant to various organizations, including the U.S. military in the Pacific and the American Association of Retired Persons (AARP) in Hawaii. Clarke ran a 4:06 mile in 1965 under the legendary University of Oregon track coach Bill Bowerman. In his early 60s, Clarke continues to train and race competitively. He may be reached through his Web site,, or by E-mailing He and his wife, Nancy Heck, reside in Honolulu.

    "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