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VOQ Training for Cross Country and Track : A Coach's Year-Round Guide to Maximized Performance, Extended Peaks, and Injury-Free Distance Running Via the Inverted Pyramid's Volume-of-Quality Training by Dan Kaplan (2011, Trade Paperback)

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That's the easy part. "Dan Kaplan has hit the nail on the head with this one. VOQ Training is the product of an expert coach giving his all for individuals who seek to find training routines that really work.