From beginner to 10 kilometre race
A 16 week programme for your first 10 kilometre run
A six month programme for your first ten kilometre race
A seven month programme for your first fastest ten kilometre race
Starting out – Some basic principles and a word of caution
How does an ordinary person do an extraordinary thing?
Some reasons to run – quiet confidence
From half marathon to marathon
A six month programme for your first half marathon
A 16-week training programme for your first marathon
Beyond the marathon onward to Comrades
Comrades training – November and December
Comrades training – September and October
Comrades training – July and August
The structure of the plan
How to start training for Comrades
Comrades training – commitment is the key
Injury management and specialised training
Preventing Running Injuries
The Runner’s Body
Buying your running shoes
Goal setting
Running injuries – The basics
It is our thinking that makes us
Some further notes on mental approach
Running with a Coach