Lorraine's Squad Training Guide

In 2014 I released the first edition of my training guide. I update it periodically to take into account the latest research and developments, so over the next couple of weeks, I'll release the updated chapters as I complete them.

Here is the contents list, although I will not necessarily be doing it in this order for the update:

1. The warm up and cool down

2. Rest

3. Recovery

4. Training principles (Part 1)

5. Design your own training program

6. Using heart rate in your training

7. Long slow distance (LSD)

8. Improve your running economy/efficiency

9. Energy systems

10. Nutrition

11. Weight training

12. Dealing with injuries

13. Training principles (Part 2)

14. Time trials

15. Pacing and Effort

16. Tempo Running

17. Speed work and fartlek

18. Hills

19. Race preparation

20. Support and mental toughness

21. Ultra running and stress management

22. Tapering

23. The day before the race

24. Race knowledge

25. Race day

26. What’s next?

I also have ideas on a few new chapters to add.

To keep myself motivated, I'll upload each updated chapter to this blog. Look out for the first update on Monday night/Tuesday morning next week. (I'm having the weekend off!).