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

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Become a Faster, Stronger Runner with the Revolutionary 3-Runs-a-Week Training Program
 9780593232248

  • 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

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