5k and 10k

This accessible book is designed for those novice runners who plan to take part in a 5k or 10k race - whether running, jogging or even walking the course.
Everyone knows someone who has recently taken part in a 5k or 10k charity run, and jogging and running are as popular as ever. In aid of Cancer Research UK, whose annual 'Race for Life' events have become incredibly popular, 5k and 10k contains a wealth of vital information.
From the basics like starting training and what to wear, to staying motivated and what to do on race day, it offers friendly guidance to help novice runners prepare for their race and enjoy themselves in the process. Graeme has planned flexible training plans to suit all levels of fitness and commitment as well as giving advice on avoiding injuries.
This is a book for every runner: those taking part in one of the hundreds of different charity events each year; people hoping to improve their health or reduce their waistline; and those who simply want to get round a course in one piece.
Whatever the reader wants from their race, this book will set them on the road to success.

Graeme Hilditch has been a personal trainer for over 12 years. He has written over 30 race-training guides for leading UK charities and is the author of the bestselling Marathon and Half Marathon, published by Crowood.

Foreword by Race for Life
Acknowledgements
Introduction
1 First things first
2 Dress to impress
3 Run to the beat
4 Preparing for training
5 Let the fun begin
6 Go! Select your training timetable
7 Stretching to prevent injuries
8 Exercises to prevent injuries
9 Go-faster fuel
10 Running repairs
11 Race day: the final hurdle
12 Summary and frequently asked questions
13 Now you've got the running bug
The top ten UK events
Useful websites
Index