Mohlo by se vám také líbit

Více informací o knize Zero to 10K Training Guide for Beginner Runners

• Parametry knihy
• Anotace
• Oblíbené z jiného soudku

Nákupem získáte 33 bodů

Anotace knihy

You don't have to be a runner to start. You BECOME one by starting!

Maybe you've never run more than a few steps. Maybe you used to run and life got in the way. Maybe you've done a 5K and want to go further. Zero to 10K takes you from your very first walk-run session to the finish line of your first 10K (6.2 miles), calmly, safely, and with your confidence growing every week.

No talent required. No heroics. No shame in walking. Just a clear plan that fits real life, and a coach in your corner from the first minute to the last.

A Gentle 10-Week Walk-Run Plan That Actually Works

• Start with 1-minute runs and build, week by week, to 30 minutes of running in one go.
• Three sessions a week, about 30 to 60 minutes each, with a lighter week built in.
• Pass the 5K mark on the way, then keep building to 10K without rushing.
• A Week 9 readiness check and optional bridge weeks, so you start your race ready, not hopeful.
• Clear rules for missed sessions, illness and busy weeks, so one bad week never ends your plan.

Everything a Beginner Runner Needs, Nothing You Don't

• The Four Starts: build the habit, start walk-running, care for your body, and train your mind.
• Five Starter profiles (with a quick quiz) so you know which mistake you are most likely to make, and how to avoid it.
• The talk test and simple effort scale, so every run feels easy enough to repeat.
• Injury prevention made simple: a 10-minute strength routine and a traffic-light check for aches and pains.
• Shoes, food, water, sleep and rest, explained without jargon or expensive gear.
• Help for every body: starting over 40, 50 or 60, at a larger size, or after a long break.
• The mental side: self-doubt, bad days, motivation, and running in real life with work and family.
• Your first 10K race: how to choose it, race week, race morning, and a race-day pacing plan to finish proud.

A Balanced Approach: The 12 Dimensions of a Stronger Runner

Running is more than running. This book introduces the 12 Dimensions, from strength and recovery to breathing, planning and mindset, with Balance Checks at the end of each part so nothing important gets left behind. Your weakest area often limits your strongest one. Here, you learn to see it early.

Practical Tools You Will Use Every Week

• The full 10-week plan on one page, plus a training log
• A printable weekly log, worksheets and a race scorecard
• Gear checklist, FAQ and glossary
• A free Companion Pack: printable starter pack, phone lock-screen cards and audio guides

Written by a Coach Who Knows Where You Are Starting

Yannick has been running for more than twenty-five years and coaching everyday runners for more than fifteen. His approach is calm, honest and realistic: a first 10K isn't won by toughness. It's won by patience.

Perfect for: complete beginners, returning runners, walkers who want to start running, 5K runners ready for their next distance, and anyone with a new year resolution to finally start running.

Part of The Distance Series: Zero to 10K, then 10K to Half Marathon and Half to Full Marathon.

Scroll up and start your first walk-run session today.

Parametry knihy

• Plný název: Zero to 10K Training Guide for Beginner Runners
• Podnázev: A Simple 4-Step Walk-Run Plan to Start Running, Build the Habit, Stay Injury-Free and Finish Your First 5K and 10K Proud
• Autor: Run.Stoic.Strides
• Jazyk: Angličtina
• Vazba: Brožovaná
• Počet stran: 144
• EAN: 9798140614195
• ID: 54471885
• Nakladatelství: Independently published
• Hmotnost: 204 g
• Rozměry: 229 × 152 × 8 mm
• Datum vydání: 08. November 2026

---

---

---