Runner's world run less, run faster : become a faster, stronger runner with the revolutionary 3-runs-a-week training program

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 Runner's World magazine, FIRST's 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, Runner's 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." 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