Run less run faster pdf download free

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run less run faster pdf download free

Runners World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program by Bill Pierce

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 Runners World magazine, FIRSTs 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.

Amby Burfoot, Runners World executive editor and Boston Marathon winner, calls the FIRST training program the most detailed, well-organized, and scientific training program for runners that I have ever seen.
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Published 09.03.2019

Marathon Training Using FIRST Method!

Free book Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program by Bill Pierce.
Bill Pierce

Runner's World Run Less, Run Faster: Become a Faster, Stronger R

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With 50 percent updated content, this new edition of Runner's World Run Less, Run Faster by Bill Pierce, Scott Murr, and Ray Moss continues to promise the same tantalizing results: Readers can get stronger, faster, and better by training less. It will also include more sections for novice runners, broadening the audience appeal, as well as training plans tailored to the new qualifying times for the Boston Marathon. The quality-over-quantity approach optimizes training time and yields better performance—results runners will love no matter what distance they are racing. Put an end to painful power struggles with your children! Why is it so difficult sometimes to get kids to listen? You ask your child to turn off the TV, do her homework, or get ready for school or bedtime.

To get started all you have to do is input a current race time and the app does the rest! The FIRST app will help you get to the starting line stronger and healthier, no matter the race distance. The week Novice-Marathon training program includes a long run of 20 miles. The week Marathon training program includes five 20 mile runs. The three Key Runs — track repeats, tempo run and long run — are designed to work together to improve endurance, lactate-threshold running pace, and leg speed. These efficient and effective schedules have been researched and tested with runners of wide-ranging abilities. Having a portable app that allows runners to see their workouts on the fly is another time-saving feature of "Run Less, Run Faster".

3 thoughts on “Runners World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program by Bill Pierce

  1. Sep 15, This time the "Train Less, Run Faster" claim is backed by the FIRST advertised a free marathon-training program that would last 16 weeks.

  2. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Run ner's World magazine, FIRST's unique training philosophy makes runningeasier and more accessible, limits overtraining and burnout, and substantially cutsthe risk of injury, while producing faster race times.

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