Skills and Knowledge Note nearly all below incorporate partly or wholly original material, or a modern method of training. • Physiology: Understand the five energy systems, the heart, the   respiratory system, and how the body reacts to training. • Mental techniques: for relaxing your mind and body, to focus,   think positive, overcome pre-race or pre-competition jitters, and   become mentally tough. • How to perfect proper, efficient running form. • How to build an aerobic base to allow strength for future intense   aerobic/anaerobic training. • How to run hills efficiently and the benefits for many sports. • Understand and profit from the 26 basic principles of training--   most of them original. • Understand the importance of central nervous system neural   training for older athletes to retain speed. • Training techniques of the sprinters to develop your speed and   speed endurance. • Knowledge of the five training systems: how distance runners   train in the five corresponding energy systems, e.g., how much,   what speed, what rest and what purpose? • Middle distance training. How to train for 800 metre, 1500   metre and mile races. • Long distance training. How to train for 5K, 10K, and marathon   races. • Long Run Pool Method. How to increase your marathon long run   to 26 miles or more by running part of it in the pool. • How to design your own distance training schedule. • How to train by running in the pool from an expert, to become   stronger and more flexible. • How to stretch properly using the essential stretches and the   different, modern stretching methods. • Dynamic warm-up: explaining the advantages over the   conventional warm-up, and the recommended drills. • Plyometrics: explaining the lower, intermediate and higher impact   alternative exercises. • Recovery: How to recover after a race, a competition or after   training, and the importance of giving the heart a rest. • What type of training shoes are most suitable for your particular   needs? • How to avoid specific injuries by learning what causes each of   the major injuries. How to treat acute injuries. The two best   physiotherapist treatments are also described. • Nutrition: How to eat properly to maximize energy, avoid disease   and indigestion, and live a higher quality life for decades longer. • How to reduce body fat and achieve an understanding of proper   fat consumption, e.g., to eat the right fats in the right quantities. • Knowledge of the benefits of creatine, L-Glutamine and other   beneficial supplements to increase performance in athletics, e.g.,   for weight training, cycling, running, and rowing. • Training techniques and exercises in weight training. • Tactics to be used in middle and long distance running races. • Mistakes to avoid before a race or competition, which can   wipe out a lot of your valuable training, or result in failure. • Valuable original formulas to determine: your maximum heart   rate, VO2max, rest time between anaerobic intervals, potential for   heat stroke, and distance and time in the pool for an equivalent land   workout. • Training and precautions for young and old athletes including   the highly competitive. • How to avoid a heart attack. • Longevity: How to age slower, and live longer with a higher   quality of life, for example, improve your sex life. ________________________________________ Additional Benefits • Be inspired by over 100 quotations, all pertaining to achievement   of success. • Learn valuable training secrets about running, fitness and a   healthy/active life style. • Use this 440 page book also as a reference book on running and   fitness.