This first in Russia detailed guidance for independent employments running on middle and long distances. In a book speech will go about independent organization of training process of runners on endurance, his scientific aspects and evolution of methodologies, planning of whole-year preparation on the integral system, features of reading with young runners, technique and tactics of at run and their perfection, restoration measures, feed and other components of training of runners.A book is first of all addressed to the runners that not going to the preparation to use the different types of the forbidden preparations.Authors voice hope, that a book will help in opposition a stimulant to not only the runners but also their colleagues - to the skiers, biathlonists, skaters, swimmers, rowers, bicyclists and their trainers interested in preparation "clean" sportsmen.