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9781594866494

Runner's World Run Less, Run Faster

by
  • ISBN13:

    9781594866494

  • ISBN10:

    159486649X

  • Format: Trade Paper
  • Copyright: 2007-05-15
  • Publisher: Rodale Books

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Summary

Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times. The key feature is the "3 plus 2" program, which each week consists of: -3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed -2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races. Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program "the most detailed, well-organized, and scientific training program for runners that I have ever seen."

Author Biography

BILL PIERCE, a collegiate half-miler and experienced marathoner, is professor and chair of Furman’s Health and Exercise Science Department.

SCOTT MURR, an experienced marathoner and 10-time Ironman Triathlon finisher, is director of Furman’s Fitness Center and a lecturer in the Health and Exercise Science Department at Furman.

RAY MOSS, who designed the FIRST laboratory physiological testing protocol, is professor of health and exercise science and director of the Molnar Human Performance Laboratory at Furman.

Table of Contents

The first approach
The first "3plus2" programp. 3
Realistic goalsp. 17
First steps for the new runnerp. 39
How to follow the first training program
Three quality runsp. 55
Essential cross-trainingp. 95
The "3plus2" training weekp. 111
Rest and recoveryp. 119
Year-round trainingp. 129
Performance factors
Running hot and coldp. 141
Running injuriesp. 147
Running nutritionp. 161
Supplemental training
Strength training for runnersp. 179
Flexibility and formp. 197
Bonus section : getting to Boston
The reality of Boston : how to qualifyp. 215
Pace tablep. 261
How to calculate pacesp. 273
Table of Contents provided by Blackwell. All Rights Reserved.

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