Become a Faster, Stronger Runner with the Revolutionary 3-Runs-a-Week Training Program 9780593232248
Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute
449 130 68MB
English Year 2021
- Author / Uploaded
- Bill Pierce
- Scott Murr
- Categories
- Physical Education and Sport
- Commentary
- 3-Runs-a-Week Training Program to Become a Faster, Stronger Runner
Table of contents :
ord
Preface
SECTION I Training with Purpose
1 The FIRST 3Plus2 Training Program
2 Principles of Training
3 Realistic Goals
4 FIRST Steps for New Runners
SECTION II Becoming Faster with FIRST
5 FIRST Fundamentals
6 Three Quality Runs: The “3” of the 3Plus2 Training Program
7 Essential Cross-Training: The “2” of the 3Plus2 Training Program
8 Rest and Recovery
SECTION III Performance Factors
9 Running Hot and Cold
10 Altitude Training and Racing
11 Running Injuries
12 Running Nutrition
13 Body Composition
SECTION IV Essential Elements to Be a Fit FIRST Runner
14 Strength Training for Runners
15 Flexibility and Form
16 Putting It All Together with the 7-Hour Workout Week
SECTION V Hopkinton or Bust
17 The Road to Boston Is Steeper
Appendix A: How to Calculate Paces
Appendix B: Pace Tables
Acknowledgments
Source Notes
