Runner's World Run Less, Run Faster Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program

by Pierce, Bill; Murr, Scott; Moss, Ray; Burfoot, Amby; Editors of Runner's World Maga

• ISBN13: 9781609618025
• ISBN10: 1609618025
• Edition: Revised
• Format: Paperback
• Copyright: 2012-04-10
• Publisher: Rodale Books

Summary

This updated edition of Run Less, Run Faster will address many issues that were difficult and confusing for readers and runners to understand when following the first edition. It will answer frequently asked questions based on research that was learned by more than 5,000 messages from readers who traveled to Greenville, SC for testing and clinics on the first edition content. Training programs and tables will be expanded and revised to include up-to-date data and user-friendly language. It will also include more sections for novice runners - to broaden the audience appeal. Most importantly, Run Less, Run Faster will help runners find a healthy perspective in their dedicated efforts and help them enjoy the training journey!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.

Author Biography

Bill Pierce, listed as a marathon supercoach by Runner's World magazine, is an experienced marathoner and chair of the Health Sciences Department at Furman University.

Scott Murr, an experienced marathoner and 12-time Ironman Triathlon finisher, is director of the Furman Fitness and Aquatics Center.

Ra y Moss is professor of Health Sciences and director of the Molnar Human Performance Laboratory at Furman University.

Table of Contents

Foreword	p. vii
Preface	p. xi
Training with Purpose
The FIRST 3Plus2 Training Program	p. 3
Realistic Goals	p. 15
First Steps for the New Runner	p. 31
how to follow the FIRST Training Program
FIRST Fundamentals	p. 43
Three Quality Runs	p. 51
Essential Cross-Training	p. 93
Rest and Recovery	p. 111
Year-Round Training	p. 117
Performance Factors
Running Hot and Cold	p. 127
Running Injuries	p. 133
Running Nutrition	p. 145
Supplemental Training
Strength Training for Runners	p. 157
Flexibility and Form	p. 175
Boston and Beyond
Triathlons, Trails, and Ultras	p. 197
The Road to Boston Is Steeper	p. 205
Acknowledgments	p. 257
How to Calculate Paces	p. 259
Road Age Standards wma 2010	p. 263
Road Age Factors wma2010	p. 265
Pace Tables	p. 267
Index	p. 289
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