Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program Epub FreePosts about Download The Book Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program Epub Free from with Mediafire Link Download Link
Includes Boston Training Programs for All 16 Qualifying TimesThe science of running experts at the Furman Institute of Running and Scientific Training (FIRST) show you how you can run less and avoid burnout while producing faster race times!
With all-new revised and expanded user-friendly content, this new edition of
Run Less, Run Faster shows you how to get stronger, faster, and better by running less. It also includes more sections for novice runners, as well as training plans for 5K, 10K, half-marathon, and marathon is the
3PLUS2 program, which 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
The quality-over-quantity approach optimizes training time and yields better performance—results runners will love no matter what distance they are racing. Download latest books on mediafire and other links compilation Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program Epub Free
I've always had the theory that if everyone who trained for a sport would cut their training time in half, their performance would improve. While this book doesn't advocate that exactly, it proves the idea that training a lot less does improve performance. The method is called the FIRST program, which stands for Furman Institute of Running and Scientific Training.
The book is for anyone who wants to improve their running performance and is divided into 4 sections. The first section explains the FIRST approach, where a "3 plus 2" format is the foundation. This means you have 3 quality runs each week and 2 cross training workouts.
The second section is how to follow the program. Briefly, one day is a cross training day, then a "track repeats" day, then a cross training day, then a "tempo run" day, a day of rest, a "long run" day, and then either another rest day/or optional cross training day. Cross training days include activities such as cycling or swimming.
The 3rd section covers performance factors which include such things as running in hot and cold climates, nutrition, and injuries (readers who have Achilles tendinitis that interferes with their running might also be interested in
Treat Your Own Achilles Tendinitis).
Lastly, Section 4 covers supplemental training, which I feel is an often overlooked/skipped part of running training. Here you get info such as instructions and pics on how to strength train and stretch for running (important!!).
The book ends with a bonus section on how to qualify/train for the Boston Marathon. Additionally, you get an Appendix A (pacing table) and an Appendix B (how to calculate pacing).
Backed by studies conducted by the authors, this is a great resource for anyone who wants to get better results with less training.
I disagree completely with the reviewer who said this is not for seasoned runners. I have been running for years, and this book worked wonders for me. Most other running books advocate running crazy high mileage nearly six or seven days a week. I adhered to that philosophy for years and found that despite all of the junk miles, I was not getting much faster and I was getting injured often. This book describes the three quality running workouts for each week, lays out the exact paces you need to hit, and lets you get to work. Other running books encourage running weekly long runs at a much slower pace than you intend to run in the race, so your body is not getting used to that pace. If you want to race faster, you have to train faster, and this book adopts that philosophy. I started training with this book in June, and by December, I had new PRs in every distance I attempted, and I have been injury free. I am a firm believer!
By JU