"Running Dialogue" Training Book for 5K, 10K, half-marathon & marathon running & racing.

10K & 5K Running, Training & Racing
Half Marathon Running;
Marathon Training;
Diet and Nutrition.
Running Injury Prevention and

5K, 10K, 15K, 10 miles and Half-marathon & marathon training advice in 280 page running book.

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)

Marathon down to 5K at www.runningbook.com

David Holt, 31 minute 10K runner and Author of Running Dialogue and 10K & 5K Running, Training & Racing.

David Holt brings English humor and his experience from running 31:16 for 10,000 meters (5:02 per mile) to 280 pages of running insights. Consistently training 3,000 miles a year for 15 years, he has over 300 races on track, road and cross-country; and 11 consecutive years without injury. He's sold to Runner’s World and Running Times, and writes for the Internets Transition Times.


Note...the first six chapters of Running Dialogue took the non-runner from walking to 40 minute runs, striders, fartlek and 200s; then long reps and tempo runs prior to early races while running five days a week.

From Chapter Seven

“The five day a week runner,” said the Guru, “will gleam the occasional
nugget from the rest of the book. He or she should use anything in the
following pages to make running more satisfying. Most of the possible
health benefits ARE achieved by the millions of runners who exercise
about three hours a week as shown in the first three parts of this book.
Though cardiac events will continue to decrease, there is probably no
need to increase your training--the closest you get to immortality
occurs at about 40 miles per week. 
	“If you do increase the training load for an extension of your
pleasure and faster race times...expect to feel some fatigue and
discomfort while looking for progress. Aim to end every run looking
forward to your next run. Don’t run a particular session to exhaustion.
You get better by using a variety of sessions placed closer and closer to
each other, rather than by running one particular session to exhaustion.
You should feel exhilarated after a session...not dead.”

He said those things as a caveat to this part, about mid-way through
our Monday discussion. 
	I’d taken a day off--and with most people working, I had few
distractions. I’d done my hundred meter striders after work on Satur¬
day...saving my long repetitions for today. The beach beckoned, and
who was I to fight. Low tide was at 10 a.m., a perfect time to run. And
the perfect beach. Miles of sand with minimal slope...or camber, as the
Guru calls it. 
	No chance to get over engrossed with the watch either.
The restrooms are mobile;
the houses too far from the compact sand I run on;
so, other than the pier, I have no set points for this session.
I won’t run fast within a mile of the pier anyway.
Once that far away, the leisure walkers of which I used to be a
member, have thinned to a dribble.
Most people are satisfied with the two mile round trip.
	Which is good for me.
	Three weeks ago, after ten minutes of running, I’d made a
double line, a ditch with my heel, from the ocean edge up about 15
yards. Another five minutes of running and I marked a second line.
These were my start and finish points. A pretty arbitrary distance of
course, it took a little over three and a half minutes to run each rep.
	Today I had my beeper watch set at four minutes. I figure I’ll
run two going south, then one rep coming north.

My running coach returns.

	One minute into the rest after the first effort--the Guru materialized.
	“How was Kenya?” I said.
	“Poor but happy. Chasing worthless assets is not the route to
	“Too true,” I said. “That’s why I took an extra day off.”
	“You’re ahead of your time, David. If only you’d realized this
before you took on the mortgage.”
	“I’ve got that in hand also,” I replied. Now here is his advice.
“The main problem of upping the mileage, is the increased risk of 
injury. The knees or calves which can handle 25 miles of running a week may need
help and nursing along to handle 40. Refer to parts 2 and 7 if you have
any problems--it may only take one exercise done daily to strengthen a
	“The first stage to getting stronger is a slight increase in
mileage. I’m a realist, David, I know people will read the entire book
before they’ve finished the practical for Part One. I suspect many of
them will increase their long run to fifty minutes during Part Two, and
to sixty minutes in Part Three. 
	“But you my friend, you don’t have the complete book in front
of you. You will be going at my pace. This extra running will be the
foundation for your future quality work. 
	“Your options are several: You can add an extra run on your
rest days...Tuesday or Friday in my schedule. These runs should feel
like rest; they must be very easy. Polepole as they say in Swahili.”
	“Polepole? Meaning what?” I said.
	“Slowly or strolling. The Kenyans who run 46 minutes for ten
miles, run prodigious mileage at eight minutes per mile. Don’t be
frighted to run slow.”
	“After running polepole for a period, you can upesi the pace
	“You mean, up the running pace, my friend.”
	“No. I upesi means fast. But we aren’t running speedwork in this
part, so lets stay with the slow stuff  until you get a strong.
Strong muscles and ancillary tissues make for fast running.”
	“So I upesi the running pace in the next phase.”
	“Perfect. Now, in addition to adding Tuesday or Friday runs,
you can increase the length of your two steady runs. You can also add
a longer warmup and more efforts in your speed sessions. Most likely,
you will do all three...just do it in rotation to keep yourself below your
injury threshold level. Let your body adjust to the new demands you’re
putting on it. Aim to increase your running by about one and a half
hours per week over three months.
	“The first hour of the increase will probably be in the length of
your two steady runs. An additional five minutes every fortnight will be
enough. One hour should be the norm for these runs, though you
should make the Sunday run ten to fifteen minutes longer than the
midweek run. Sixty-five and fifty-five minutes running would give a good
	“This is a long time to be on your feet. If you run too fast, it
will wear you out for the rest of the week.”
	“So I ought to imagine I’m carrying a pole which will keep me
running slowly...thus avoiding any inclination to upesi the pace.”
	“Yes.” He gave me a strange look. “But stay relaxed. The easy
pace can initially be slower than you’ve been used to--closer to 60
percent max H.R. After a few weeks you’ll ease back to your former running 
pace--and maintain that pace for an hour.
	“It’s the last quarter of these runs which are most impor¬
tant--where you reap the gains. You’ll have to use more of your
fast-twitch muscle fibers late in the run. You are educating them to
become endurance muscle fibers. The longer you run, the more your
fast-twitch fibers will come into play. 
	“You’re educating the muscles to use fat as its energy
source--but you’ll only do this by training at modest speeds--about 70
percent of maximum heartrate. Fat use requires 10 percent extra
oxygen compared to sugar use--a factor in hitting the wall in mara¬

40 mile per week intermediate running schedule
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.
Use it on your web page and link to me. Place in club newsletters or on bulletin boards.

Go here for Book Ordering Information

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)

Running Dialogue's Table of Contents
10K & 5K Running, Training & Racing
Half Marathon Training & Racing
Marathon Training & Racing
David's Bigstep web site
Go to Distance Running Diet and Nutrition.
Go to Distance Running Injury Prevention Sample
Hill training and running at VO2 max pace...typically 2 mile to 5k race pace effort

More background on David Holt
David's Bookstore
10K & 5K Running, Training & Racing...summary
8k, 5 mile & 10k distance running (long fast intervals)
5k training and racing...the first of five pages for the 5k runner
VO2 max prediction: training to improve VO2 max
Recreational running: 5k racing on low mileage, 15-25 week preparation for race
10 mile distance running world record essay
Beginning to run: Reasons to run or jog
10-20 week walk run program for the 5K and 10K
Additional Health and Exercise pages from runner David Holt
Links to more Distance Running, Training and Racing advice

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
This is David Holt's Homepage