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
274 17 68MB
English Year 2021
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
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
- Author / Uploaded
- Bill Pierce
- Scott Murr
- Similar Topics
- Physical Education and Sport
- Commentary
- 3-Runs-a-Week Training Program to Become a Faster, Stronger Runner
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