The Competitive Runner's Handbook: The Bestselling Guide to Running 5Ks through Marathons

This book is a great resource for all aspiring competitive runners. However, don't confuse this book with Glover's other book - which is more for beginning and non-competitive runners. There is a lot of overlap between the two books, so there is not much point in buying both. However, I can see a beginner outgrowing the beginner book and wanting the extra info that the "Competitive" handbook can provide. Both are great.

This book starts off by breaking runners into categories from Novice to Elite. There are 7 categories (further broken down by age groups and gender), and any recent race time (from 5k all the way to marathon) can be used to help you find out where you fit. Glover explains the different training concepts to help you improve your times. He goes into a lot of detail about all of the important topics. He gives weekly mileage guidelines, talks about maintaining a running base (what % of your weekly mileage should be used as a base), and what paces you should be training at based on your desired race time. Although his advice is specific (and supported with examples of studies that have been done to prove how certain concepts work), all of his advice can be adjusted to fit the individual reader's level and goals. He gives examples of training schedules for the 5k up to the marathon for each category of runner, and tells you how to write your own schedule. He gives many examples of different types of speedwork, hill training, and tempo training so runners can add variety to their own schedules. He says how often each workout should be done on a weekly basis, and at what point they should be done in the training cycle. This is a great book, easy to read, and full of tips that can help you improve your time at any distance. I used to do my daily runs at the same pace, and train without a plan. Last year I started training using the concepts explained in this book (speedwork, hills, long run distances), and I have been able to cut 13 minutes off of my half marathon time in less than 8 months. These training concepts are well known, but Glover customizes them to the reader's level, gives many different examples of each type of workout, and expains which workouts are best for the distance you are training for (For example, he says 1 mile intervals are better when training for the 10k up to the marathon, while power intervals and repeats will be more helpful when training for a 5k or shorter distance). This is a great book, and I wish I had read it sooner.

This book covers everything with regards to training,equipment, nutrition, and crosstraining for everythingfrom running the 5K race to the marathon. The languageis very simple to understand, and provides useful charts with regards to times in age-class groups, andhow they would rank in a field of runners, from yourback of the pack runners to your elite runner. It alsoaccounts for clothing, warming up, cooling down,and everything imaginable related to running. If youdon't have a coach, or can't afford one, this is probably your best alternative in terms of learninghow to train effectively and properly. Bob andShelley-Lynn really know what they are talking about,and even the seasoned veterans might find it useful.I have been running off and on since 1983, but I didn't have any real ideas of how to train and eatright until I read this book with regards to competitive running. This book is highly recommendedif you intend to race competively in the 5K, 10K,1/2 marathon and/or marathon. This should be yourRunning Bible. If you haven't ran in a while, Isuggest consult your family physician before youbegin training, especially if you're really outof shape, overweight, and a smoker or drinker.It's probably best to use it as a reference guideif you don't have the time to read through allthe book at once.This book isbroken down into sections and chapters as follows:Introduction: Challenge of Competitive RunningPART I: Basic Training 1. Categories of Basic Runners 2. Key Ingredients to Succesful Racing 3. Basic Training Principles 4. The Warm-Up and Cool-Down 5. Training Pace 6. Training Mileage 7. The Runner's Training DiaryPART II: Speed Training 8. Introduction to Speed Training 9. A Simplified 12-Week Speed Training Program10. Interval Training11. Hill Training12. Fartlek Training13. Tempo TrainingPART III: Planning Your Training14. The Training Schedule 15. How To Write Your Own Training SchedulePART IV: Specific Training for Racing 16. The Novice Competitor17. 5K Training and Racing18. 10K Training and Racing19. Half-Marathon Training and RacingPart V: Marathon Training and Racing20. The First-Time Marathoner21. Marathon Build-Up Training22. Marathon Countdown23. Marathon Strategy24. The AftermarathonPart VI: Mental Aspects of Competitive Running25. Goal Setting and Race Time Prediction26. Motivation27. Mental Training28. Prerace Logistics and Day-of-Race Routine29. Race Strategy30. Race TacticsPart VII: Running Form and Shoes31. Running Form and Economy32. Running ShoesPart VIII: Food and Drink for Health and Performance33. Fuel and Nutrition for Running34. Hydration and Running35. Performance WeightPart IX: The Running Environment36. Hot Weather Running37. Cold Weather RunningPart X: Specific Competitors38. The Masters Competitor39. The Female Competitor40. The Young CompetitorPart XI: Illness and Injury41. Illness42. InjuryPart XII: Special Training43. Strength Training44. Stretching45. Cross-Training46. Treadmill Training47. Heart-Rate Moni

Bob Glover and his wife, Shelly, have a style that I find particularly endearing, they write in a manner that makes you feel they are addressing you personally rather than a general readership. Glover seems to know exactly what you would ask if he were your personal coach. He provides training schedules, information on running shoes, nutrition, pre-race nerves, race strategy etc. If you are less competitive and race just to improve your times but not to win races or age groups, there is plenty that speaks to you in this book. Similarly, this book is great if you are highly competitive and have the potential to be national class. If you wonder, down to the exact second, what pace you're running if you finish a 5k (or any other standard race distance) in a given time, there is a detailed chart that gives the answer. The writing style is low key and conversational. The book can either be read cover to cover or you can just as effectively go right to the chapter that's most relevant to you. I recommend this book without qualification.

Let's forget that this book is a huge bestseller in the running market. Lots of running books are more hype than content, or only regurgatate what last month's "Runner's World" has said, and sell just as well. However, "The Competitive Runner's Handbook" is informative, thorough and engaging. Returning to racing after some fifteen years of basic jogging, I needed a book that took my knowledge seriously. Glover and camp give hard-core, nuts and bolts info. They've provided for the various levels of fitness. I'm not going to run my high schools times first time out, but what happens when I get my speed down? It is in here. Solid how-to, without the fluff of running psychobabble. Run a 10K? Wanna know how byou might do in a 20K? In a half-marathon? Charts galore. How 'bout intervals and tempo workouts. Marathon training tips? 5K tips? Got 'em! The beauty of this book.. and the fundmental reason I recommend it, is because the base of info and guidance here is fantastic. Anthony Trendl editor, HungarianBookstore.com