Corrections, changes, and errata will be listed here as discovered. Check the version number on your copyright page to see which corrections apply to your book. Corrections apply to both the US Edition and Metric Edition, and the print and ebook edition, unless indicated otherwise.
Removed reference footnotes and pre-table page breaks (both were triggering automated "formatting error" flags on Amazon, resulting in the ebook version being unavailable to purchase)
Slight easy run distance adjustments to Breeze week 6 to ensure high end of mileage range is feasible as-written (p. 111)
Breeze week 9 Kenyan-style progression run now listed on overview, and adjusted distance to 12 km (metric) and 7 mi (US) (pp. 104 & 114)
Wind week 6 long run pace adjusted to 75-80% 5k, was 80% MP (pp. 126 & 133)
Wind week 13 long run pace adjusted to be 90-92% MP, was 90% MP (pp. 126 & 140)
Breeze Week 3 Monday workout recovery increased from 45 sec to 1 min, now matches overview (p. 108)
Breeze Week 5 overview primary workout pace updated to 90-92% 5k to match week-by-week (p. 104)
Breeze Week 8 overview set rest increased to 4 min from 3 min to match week-by-week (p. 104)
Breeze Week 10 overview primary workout pace updated to 95% 5k, instead of 108-110% MP, to match week-by-week (p. 104)
Breeze Week 11 Tuesday pace range changed to 90-92% 5k instead of just 90%, now matches overview (p. 116)
US Edition: Breeze Week 11 secondary workout is 7 mi Kenyan-style progression, up from 6 mi, now matches overview and is closer to metric edition which is 10k (p. 116)
Breeze Week 16 weekend summary pace range changed to 98-102%, more correctly reflects pacing progression in week-by-week summary (p. 104)
Breeze Week 18 Wednesday pace to 103-106% MP (was 105-107%), now matches summary (p. 123)
Wind Week 5 overview secondary workout rest clarified to be 1 min / 3 min rep / set jog to match week-by-week (p. 126)
US Edition: Wind Week 7 weekend long run increased to 16-18 mi (was 16-17 mi) to match overview (p. 134)
US Edition: Wind Week 15 weekend workout first segment to 5 mi from 6 mi, now matches week-by-week (p. 126)
Wind Week 16 weekend summary pace range changed to 98-102%, more correctly reflects pacing progression in week-by-week summary (p. 126)
Wind Week 17 weekend summary changed to 6-7 x (1k, 1k) instead of just 6, now matches week-by-week overview (p. 126)
Wind Week 18 Wednesday recovery reduced to 1 min jog, from 2-3 min walk/jog, now matches overview (p. 145)
Gale Week 5 secondary workout recovery reduced from 2-3 min to 2 min, matching week-by-week details (p. 148)
Gale Week 6 overview secondary workout recovery now "walk/jog" instead of "jog" (p. 148)
Gale Week 7 secondary workout rep count increased from 6 to 6-7 to match week-by-week details (p. 148)
US Edition: Gale Week 9 weekend workout in overview increased to 16-18 mi from 16-17 mi, matches week-by-week (p. 148)
Gale Week 18 Wednesday rep count increased to 5-6 from 4-6, now matches overview (p. 167)
Tornado Week 1 overview secondary workout to 8-9 reps, from 9 reps, to match weekly details (p. 170)
Tornado Week 4 weekend workout to 7-8 x 4 min from 7 x 4 min, matches weekly details (p. 170)
Tornado Week 7 primary paces changed to 108% / 110-112% MP, instead of 95% 5k and 100% 5k, increased set rest to 4-5 min from 4 min, now matches weekly details (p. 170)
Hurricane Week 5 overview AM secondary workout paces to 86-92% from 86-88% 5k, now matches weekly overview (p. 192)
Hurricane Week 7 Wednesday detailed schedule now lists 14-16 x 500 instead of 12-16 x 500, matches overview (p. 200)
Hurricane Week 10 detailed schedule Wednesday workout paces to 102-103% MP from 101-103% MP, now matches weekly overview (p. 203)
Hurricane Week 11 summary primary workout paces to 107 / 108 / 110% MP, was 108 / 110 / 112% MP (p. 192)
US Edition: Hurricane Week 12 mileage changed to 100 mi (for Hurricane 100) to match summary (p. 205)
Hurricane Week 12 Wednesday PM session changed to 12-15 x 500m, from 16 x 500m, to match overview (p. 205)
Hurricane Week 14 primary workout AM pace range to 102-103% (was just 103%) to match weekly detailed schedule (p. 192)
Hurricane Week 18 overview rep count for primary workout to 6-8 x 3 min from 8 x 3 min, now matches detailed weekly schedule (p. 192)
All printable pdfs on website updated for plan changes
Kindle eBook edition launch! 🥳
Breeze week 4, corrected misplaced difficulty rating and changed text reference to correctly say "Wednesday's strong run" (p. 109)
Breeze week 18, added missing adjective on Wednesday workout ("it's ok if it feels a little too quick") (p. 123)
Small typo in muscle fiber chapter, "liked", "linked" (p. 253)
Metric Edition: MP equivalent pace in second row of table on p. 95 should read 4:12/km not 6:12/km (p. 95)
Metric Edition: Breeze Week 5 mileage total should read 55 / 68 km (p. 110).
Metric Edition: Caption for Figure 26.7 should have the "eyeball" options for LT1 as 15.3 km/hr and LT2 as 17.2 km/hr (previously units were in mph but labeled as km/hr) (p. 267)
Breeze Week 9, first note should read "Tuesday's workout…" (p. 114)
Reference 10 on p. 296 should be superscript.
Breeze Week 14 primary workout clarified with parentheses; it is now clear that the workout is (3 x 2k), then 1k at the end, for 7k of total work. Also updated overview recovery to be 4 min, matching the detail page (p. 104)
Breeze overview for week 16 clarified to be 5-4-3-2-1k at 98-100% MP instead of 100% MP for pace (the actual workout is the same on the details page) - (p. 104)
Metric Edition: Wind Week 10 progression run reduced to 14 km (was 15 km) - (p. 126 & p. 137)
US Edition: Gale Week 8 secondary workout changed to 9-10 mi at 100% MP (was 9 mi at 100% MP) - (pp. 157 & 148)
Metric Edition: Gale Week 4 weekend workout changed to 23-25 km easy, was 24-26 km easy. pp. 148 & 153
US Edition: Tornado Week 5 secondary workout changed to 9-10 mi at 100% MP (was 9 mi at 100% MP) - p 170 & 176
Hurricane Week 12 weekend workout option 1 changed to 18 mi at 98% MP, instead of 16-18 mi at 98-100% MP. Matches metric edition which is 30 km at 98% MP.
Metric Edition launch! 🥳 Includes all corrections from US version 1.1.0.
Worked examples of updating training plans on p. 82 and p. 83 now match the most current version of Breeze and Gale plans
All plans: replaced instances of "~10k effort" for 1-min mid-run pickups with "~95% 5k effort" for consistency
All plans: changed overviews to read "primary workout, secondary workout, weekend workout" for consistency
Removed spurious "no cooldown" annotation on Breeze Week 6 Saturday (p. 111)
Breeze weeks 1 and 2 long run difficulty rating revised to 5/10 from 5-6/10 (pp 106 & 107)
Mileage for first three weeks of Breeze are now 25-29-33 mi, changed from 27-30-33 mi
Breeze Week 5 (p. 110) now reads "13-14 mi" on Saturday to match the plan overview.
Added 1 mi easy cooldown to Saturday on Breeze Week 12 (p. 117)
Clarified that Saturday workout on Breeze week 15 has no cooldown (p. 120)
Breeze: corrected reference to the long fast run on p. 116 (now correctly refers to Week 7's long fast run, not Week 9)
Wind: Mileage chart on p. 127 now correctly indicates that week 9 is the first peak mileage week (weekly mileage totals for all weeks are unchanged).
Wind week 11 Saturday first chunk to 6 mi at 90% MP to match overview (6,5,5-6 mi) - (p. 138)
Gale Week 7 Saturday difficulty revised down to 5-6/10, was 6-7/10 (p. 156)
Gale week 9 updated overview (p. 148) and detail page (p. 158) to agree, correct workout is 16-18 mi at 90-92% MP
Gale Week 15 updated to agree with plan overview; Saturday is 20-21 mi at 95% MP, was 20 mi at 95% (p. 164)
Tornado Week 1 Saturday cooldown increased to 1 mi, up from 0.5 mi (p. 172)
Tornado overview updated for Week 7 to be 10-11 mi at 100% MP instead of just 10mi (p. 170)
Tornado Week 9 long fast run pace updated ot 90-92% MP instead of just 90% (p. 180)
Tornado overview updated so Week 11 is 5-5-5-(3 to 5) instead of 5-5-5-(3 to 4) mi (detail page unchanged) - (p. 170)
Tornado Week 11 primary workout pace for 1k floats updated to 90-92% MP instead of just 92% MP (p. 170)
Tornado Week 17 85 mi/wk plan mileage changed to 60-65 mi/wk (p. 171 & p. 188)
All printable pdfs on website updated for plan changes
Corrected split times for fueling plan (Table 19.1, p. 230) - 24 mi split should have been "2:16:20" not "1:16:20." Readjusted rest of splits to correspond to an even-paced 2:29:30 marathon instead of a negative-split structure for clarity.
Initial launch! 🎉
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