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Index
Title Page
Copyright
Dedication
Contents
Foreword
PART I: OVERVIEW
Introduction
What Is a 10K?
Why 7 Weeks?
Frequently Asked Questions
Before You Begin
Gear
PART II: RUNNING 101
Getting Started
Running Safely
Running with Your Head, Heart & Gut
How to Run
How & Why You Should Build a Base
Setting Goals
Finding Your Motivation
Rest: The Secret Weapon
Preparing for the Programs
PART III: THE PROGRAMS
About the Programs
Prep Program
Level 1 Program
Level 2 Program
APPENDIX
Functional Cross-Training Exercises
Squat
Lunge with Twist
Marching Twist
Jumping Jacks
Wood Chop
Linear Reactive Step-Up
Box Jump
Inchworm
Mountain Climbers
Push-Up
Side Plank
Hip Raise
Superman
Flutter Kick
Bicycle Crunch
Mason Twist
In & Out
Cobra
Bird Dog
Toe Touch
20/20 Series
High Knees
Butt Kicks
Striders
Skip
Side Shuffle
Walking Lunge
Backward Sprint
Sprint
Warming up
“Poor Man’s Yoga” Dynamic Warm-Up
Side-to-Side Leg Swing
Front-to-Back Leg Swing
20/20 Warm-Up Drill
Arm Circle
Lumber Jack
Side Bend
Around the World
Stretches
Forearm & Wrist
Shoulders
Shoulders & Upper Back
Chest & Arms
Child’s Pose
Preparing for Your First Race
What’s Next?
Progress Log
Photo Credits
Acknowledgments
About the Author
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