1. THE MIDPACK RUNNER
Running is for you
Running in the midpack
The three classic midpack spot
Finding yourself in the midpack and the reasons you're there
Seasons - moving up, down and through the midpack
On your marks, set, bang! Let's go!
The midpack and I - from Anji
The midpack and I - from Martin

2. PSYCHOLOGY
Messing with your head
Confidence - 'I' m just not good enough
Perfectionism - 'I'm just not happy unless it ' s right'
Anxiety and stress
Goal orientation, being motivated, and why they link
Motivation
Mastery
Judgement
Social media pressures

3. WHOLE BODY HEALTH
Love your body
Rest and recovery - who is really getting it?
Get strong - making yourself bullet-proof without being Arnie
Build a more robust body with simple stuff
And stretch...
Running technique matters, but don't get hung up on it
Let's not wait to cock it up
Lifestyle: pressures and pitfalls
Injury and enforced rest
Female health and cycles
Be good to yourself

4. TRAINING
A blend of art and application
Start by looking at your foundations
Defining your training purpose
Defining your ' Big One': big goals, little goals, cardboard box goals
Don't just think about it
Start where you left off
Training fundamentals: the principles of every good training journey
Understanding types of running
Training zones: heart rate and effort perception - 'How do you know how hard to run?'
Know the lingo: training terminology
A phased approach to planning
The elements of a perfect training plan
Get to grips with workouts
So you want to go faster?
So you want to get stronger (10k)?
Going for distance (half marathon)
Going longer - 26.2 and beyond
Monitor it
Don't press the 'dickhead button'
Training makes you

5. NUTRITION
Getting it right
No magic recipe
What we really need and why one size does not fit all
Sources and choices
When a relationship with food and running isn't a healthy one
Race day nutrition matters
Why the wall isn't inevitable and bonking isn't fun
Post-race nutrition

6. RACE DAY
Putting it all into practice
Reaching race day
Race day psychology - 'How's your training gone?'
Logistics and organisation - 'It's time to get your shit together '
Race craft and race plans
Master your mindset
This is going to hurt
How to nail your race
The finish-line feeling
After the race - recovery
After the race - reflection

7. CONCLUSION
Bring joy to running
Nourish running achievement
Cultivate your progress
Final thoughts

Acknowledgements
Index