Reading List

Carmel Runners Club Supplemental Reading List

If you find yourself wondering what kind of training plans are available out there, you may find the following interesting.

Summary

The purpose of this document is to provide Carmel Runners Club members a brief summary of a number of popular training plan approaches and publication references. Several of these references are summaries of well-known training programs and plans. While there are literally hundreds of books on running philosophies, plans, nutrition, and other aspects of preparation, this list is intended to be only a general summary and guide.

Popular Authors of Books Related to Running, Approaches to Training, & Plans

Jeff Galloway

Jeff Galloway, a world-class running training consultant, coaches with a simple and proven training method that makes finishing marathons and half marathons possible for almost everyone. Galloway’s simple plans aim to eliminate injury and pain while training.  His run-walk-run method is one of the most popular approaches in amateur running and training.

Website: http://www.jeffgalloway.com/

Training Plans: http://www.jeffgalloway.com/training/

The Run Walk Run Method (2016) Jeff Galloway. One of Galloway’s most famous training methods and approaches for all runners.

Marathon: You Can Do It! (2010) Galloway. A marathon approach for walkers and runners that has plans for frequent runners, those trying to get back in shape, and those just looking to complete the marathon distance.

Galloway’s Book of Running (2002) Galloway. An original classic, proving to everyday runners that they can use the same training principles employed by elite runners for success. A great reference for beginning runners. Galloway explains why key ideas such as minimizing stress and emphasizing rest are so important. Contains several training schedules for 5K, 10K, and half-marathon.

Running Until You’re 100 (2010) Galloway. A summary of how Galloway has worked with people of all ages to run well into their 40s, 50s, 60s, and 70s using his methods and approaches to running.

Galloway’s 5k/10k Running (2011) Galloway. A very popular Galloway approach on training for a 5K or 10k race. An excellent book for beginners, the text explains how successful training plans and schedules, coupled with proven advice, can allow anyone to complete a 5K/10K with efficient workouts and reduced injury risk. Includes a common race-day checklist.

Boston Marathon: How to Qualify (2012) Galloway. A text which employs Galloway’s run-walk-run method while emphasizing significant rest days each week. Contains training needs for all running levels.

Hal Higdon

Hal Higdon is one of the forefathers of modern-day running and walking programs. A longtime contributor to Runner’s World and author of dozens of books on running, training, nutrition, and more, he is also one of the founders of the Road Runners Club of America. His training programs cover all levels of experience, age groups, and abilities.

Higdon’s training programs include both general plans and plans tailored to all levels of walkers and runners. His publications are known for their engaging prose, straightforward training plans, and advice. Several of his plans follow a weekly increase-increase-decrease cycle over three weeks for appropriate cyclical buildup and rest for runners with a race goal for time or distance.

Hal Higdon Training Programs: http://www.halhigdon.com/

Several Race Distance Programs: http://www.halhigdon.com/training/

Novice/Intermediate/Advanced/Walk plans for: (5K, 8K, 10K, 15K, 10 Mile, Half, Full, Post-Marathon)

Hal Higdon’s Half Marathon Training, (2016) Hal Higdon. Excellent resource for new and advanced runners, either looking to run their first half marathon or looking to improve their time. Higdon’s definitive guide on the half outlines all the training guides, approaches, and key advice needed to conquer the half. While containing training plans and advice for runners at all levels, the book also gives history on the development and growing popularity of the half marathon distance.

 Marathon – The Ultimate Training Guide, Advice, Plans, and Programs for Half and Full Marathons (2011) Higdon. An overall compilation of Higdon’s training guides and advice for the preparation and execution of a half or full Marathon. Good for those looking to find all Higdon’s advice in one text.

 Run Fast: How to Beat Your Best Time (2000) Higdon. A classic Higdon text that aims to provide a complete program for runners to increase speed, improve personal bests, and find motivation. The book attempts to make the most of limited training time, build muscle to boost speed, and achieve a smooth stride for a more efficient, economical running form. Good read for those looking to make speedwork count and also avoid injury risk.

Smart Running (1998) Higdon. A comprehensive advice guide on all things training, motivation, injury prevention, and nutrition.

Matt Fitzgerald

Website: http://mattfitzgerald.org/

Training Plans: http://mattfitzgerald.org/8020training/

 80/20 Running: Run Stronger and Race Faster by Training Slower (2014) Matt Fitzgerald. A revolutionary training approach where a runner does 80% of their running at a lower intensity and 20% at a higher intensity in an effort to improve overall performance. This book contains the science and research behind the method, as well as training programs for 5K, 10K, half-marathon, and marathon distances.

The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond the Wall (2013) Fitzgerald. A great read for anyone who wants to learn more about the famous “Wall” in a long-distance race and how to effectively combat it with proper training and nutrition. This book explains much about the nutrition a runner needs while training as well as before, during, and after a race. Has numerous running (and nutrition) programs.

RUN: The Mind-Body Method of Running by Feel (2010) Fitzgerald and Dathan Ritzenhein. A book explaining how the ability to run faster effectively comes down to running “by feel,” and how to listen to what your body is telling you. The text explains how elite runners use this approach often and why interpreting emotional and physical messages such as confidence, enjoyment, fatigue, suffering, and aches and pains is important for success. The book hones in on a more enjoyable way to train and race by feel.

Hanson’s Marathon Method

Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way (2016) Luke Humphey. A popular training approach for those looking to improve marathon racing times, the Hansons Marathon Method uses a high-frequency, moderate-to-high-mileage approach to help simulate race-day fatigue during training. The approach eliminates longer runs beyond 16 miles and high-mileage weekends by gradually building up to moderate-high mileage weeks over the course of a 16-18 week marathon program. The plans use “SoS” (Something of Significance) runs, including speed, strength, and tempo runs, mixed in with easier runs to train the body and mind for racing strong at the end of a program. The recently revised edition also offers a new “Just Finish” program that employs a simple schedule of easier running and lower mileage.

Hansons Half-Marathon Method: Run Your Best Half-Marathon the Hansons Way (2014) Luke Humphey. Very similar to the Hansons Marathon Method but tailored more for the half-marathon distance. The author reviews the general methods and aspects of a Hansons plan and how to best make the Hansons Method your own.

Other Good Training Reads & Programs

Runner’s World Big Book of Marathon and Half-Marathon Training: Winning Strategies, Inspiring Stories and the Ultimate Training Tools (2012) Amby Burfoot. The first official and dedicated book on both marathon and half-marathon training from the experts at Runner’s World. This book gives readers the core essentials of marathon training, nutrition, injury prevention, and more.

The Official Rock ‘n’ Roll Guide to Marathon & Half-Marathon Training: Tips, Tools, and Training to Get You from Sign-Up to Finish Line (2013) Mario Fraioli. This book is the official guide to the Rock ‘n’ Roll race series, an extremely popular series where marathon and half-marathons are held with live music throughout the race course. This book offers training guides for each distance as well as coaching advice, running workouts, and training programs for beginner or experienced runners. Several topics covered: Warm-ups, smart and realistic workouts, nutrition, hydration, recovery, strength training, injury prevention, and race-day strategies. Also has guides, maps, and strategies for each of the most popular Rock ‘n’ Roll race events.

Meb For Mortals: How to Run, Think, and Eat like a Champion Marathoner (2015) Meb Keflezighi, Scott Douglas. Recently published book on how Keflezighi, an Olympic marathoner who has won multiple major marathons and road races, implements his training, nutrition, and mental preparation principles to be successful at the elite level. The text also goes into detail on what worked for Meb during his runs to victory and glory in the Olympic, New York City, and Boston marathons.

Jeff Galloway Running Programs (2016) Jeff Galloway  As the official training consultant for the runDisney programs, Jeff Galloway provides dozens of free training programs for potential participants for the Walt Disney World races. These include marathon, half marathon, 10K, and the popular multi-race weekend formats. Several of the programs are categorized for Beginning Runners (six months or less) and Experienced Runners who may either be looking to finish or for general time improvement. Has several downloadable PDFs and calendars.

http://www.rundisney.com/training/running/

General Interest Running

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen (2009) Christopher McDougall. Interesting account of Mexico’s Tarahumara Indians, who run hundreds of miles without rest, and American extreme runners who venture out to find them and race. Popular read for ultra-runners and those wanting to understand more about the Tarahumara.

Once a Runner: A Novel (2010) John L. Parker. A classic first published in 1978, the book details the essence of competitive running and athletic completion. An inspiring and funny read on the intense lives of elite distance runners.

Running with the Buffaloes: A Season Inside with Mark Wetmore, Adam Goucher, and The University Of Colorado Men’s Cross Country Team (2011) Chris Lear. Follows the University of Colorado’s cross-country team through their much anticipated 1998 season. Providing all-access to team personnel, training approaches, and coaching philosophies, it’s an excellent read for those wanting to understand the ups and downs of top-level collegiate sports and athletes working with one another toward a common goal.

Pre (1997) Tom Jordan. A biography of one of America’s greatest running legends, Steve Prefontaine. The story of one of the original sparks of the first American running boom and the personality of the man who continues to inspire runners today.

Bowerman and the Men of Oregon (2007) Kenny Moore. The story of the legendary University of Oregon Cross Country and Track and Field coach, Bill Bowerman, who coached athletes, including Olympians, to numerous NCAA national titles and American and world records. One of the original co-founders of Nike, Bowerman’s approach with his athletes and teams has influenced training programs, approaches, philosophies, and athletes for decades.

Runner’s World Complete Book of Women’s Running:  The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance (2007) Dangy Scott Barrios

Mile Markers:  The 26.2 Most Important Reasons Why Women Run (2011) Kristin Armstrong.  According to Amazon, “In Mile Markers, Runner’s World contributing editor Kristin Armstrong captures the ineffable and timeless beauty of running, the importance of nurturing relationships with those we love, and the significance of reflecting on our experiences. This collection considers the most important reasons women run, celebrating the inspiring passion runners have for their sport and illustrating how running fosters a vitally powerful community.”

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