Additional Health and Exercise pages from runner David Holt
Running Injury Prevention
and Treatment,

5K to the marathon.

Contents of "Running Dialogue"

Introduction...showing how the 6 million who run 15 miles a
week can include speedwork to help their occasional race. Tips on
making time for exercise.	
Part one							
Chapter 1...Foundations...Meet the coach...the beginning of the
book for the new runner; running basics and building to:		
Chapter 2...40 minute runs, five times a week. Coping with
animals, weather etc.	
Part two							
Chapter 3...To speedwork and running style...sedately. 		
Chapter 4...Then run faster with good form.	
Part three							
Chapter 5...Run long repetitions at good pace (anaerobic threshold)
for speed endurance...then						
Chapter 6...Continuous Tempo runs and racing.	
Part four
Chapter 7...Return to strength work, building mileage.	
Chapter 8...Muscle strength from resistance training...running hills,
mud, sand, wind.						
Chapter 9...Cross-training: bicycle, weights, swim.	
Part five						
Chapter 10...Interval Running Basics...400s, and the others
...the early phase.						
Chapter 11...Interval running...progression over the months
and years.						
Chapter 12...Running Intervals...making them specific to 
your race distance; the speeds to run at.			
How to train in a group. 
Training schedule for a 12K race.
Part six							
Chapter 13...Tuning up before races, and ten special running 
sessions to improve your race speed.				
Chapter 14...The two key running paces to enhance your 
racing--Long reps at mile and two mile race pace.		
Chapter 15...Peaking for races...the many ways to
rest up for a race...the speed sessions to run while resting much running to do...don’t de-train.			
Chapter 16...Racing pitfalls...hypo and hyperthermia.
	Giving blood.	
Part seven						
Chapter 17...Running Injury prevention which alludes to:		
Chapter 18...Stretching.					

Part eight is Chapter 19...Running Injury treatments.	
Part nine							
Chapter 20...Training phases--a yearly system.
Life-long running philosophy.	
Chapter 21...Running the to train for it after years
of running and racing...or if you must do so, go straight
from chapter 6 fitness.					
Chapter 22...Diet...2 dangers being hyped by the
marketers, zone diet, sports nutrition bars and sport gels.	
Part ten...Running Essays on 			
The correct pace to train for 5K races; 			
Altitude training; 						
Race Organization; Volleyball; World records;		
Swimming and Dreams					
Smog exposure; 						
Hood to coast relay; 					
Track night banter.						
From Scott Douglas						
Peer review and Pismo					
Pace charts...VO2 max and anaerobic
threshold pace based on your mile speed			
Recommended Reading					

40 mile per week intermediate running schedule for the 5K
10-20 week walk run program for the 5K and 10K
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

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
Sample Chapter from Running Dialogue...Chapter Five, Long Reps at Threshold Pace
Back to David's Homepage
David Holt's second running book: 10K Running, Training and Racing.
Other running books on the web
Go to Diet Samples
Go to Injury Treatment Samples
Bicycle Cross Training
Downhill running for running economy
8k interval training at VO2 max
5k training and racing...the first of five pages for the 5k runner
10k training...mileage and strength and access to four other parts of 10k training
VO2 Maximum Training: Short Intervals for all distance runners...5k, 10k, half marathon to marathon
VO2 max prediction and training
Hill training and running at VO2 max pace...typically 2 mile to 5k race pace
Half marathon training...first element...mileage and hills for strength
Long runs-20 mile racing
Sarcomere--muscle contraction unit
Marathon Training & Racing
Marathon Training--intermediate to advanced
10 mile distance running world record essay
Recreational running: 5k racing on low mileage, 15-25 week preparation for race, or public safety fitness test
Beginning to run: Reasons to run or jog marathon advice
Jogging or running, you make the call
David's Bookstore
David's Triathlon training advice
Links to more Distance Running, Training and Racing advice
"Running Dialogue" includes contributions from: Nike Running camp, and former University of Florida coach Roy Benson; Olympic Bronze and multi World cross-country champ Lynn Jennings’ coach, John Babington; Injury expert John Pagliano; Exercise Physiologist, Jack Daniels. Steve Ovetts’ coach, Harry Wilson: The designer of Sebastian Coes training, Frank Horwill; American record breaker Gary Tuttle. And Igloe disciple Janos Ronaszeki

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
David Holt's second running book: 10K & 5K Running, Training and Racing.
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
This page is the table of contents for Running Dialogue.