I didn't use the training programs in here, but I did get some good training advise. One of my favorite parts was on the warm-up. Everyone has heard about adjusting your warm-up to the weather, but in here it gave you exact numbers (heart rate & core body temperature) to let you know when you are warmed-up properly. Nice hard numbers I can give my son when I can't be track side with him. I liked the layout of the book. It isn't out of date & it is written by a legend of running!

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