Informationen zum Autor Bill Pierce and Scott Murr Klappentext The groundbreaking plan that helps runners of all levels to improve their race times while actually training lessNOW REVISED AND UPDATED marathon training plans for the NEW qualifying times for the 2027 Boston Marathon along with 5K, 10K and half-marathon training plans. In today's busy, fast-paced world, all runners have the same objective: to run the best they can with the limited amount of time at their disposal. Bill Pierce and Scott Murr made that goal possible with their revolutionary FIRST (Furman Institute of Running and Scientific Training) training program. 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 of the detailed 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 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 tips for goal-setting, recovery, injury rehab and prevention, strength training, and nutrition, Run Less, Run Faster has changed the way runners think about and train for competitive races. This revised third edition includes a new preface, training plans tailored to the new qualifying times for the Boston Marathon, new exercise photos, charts that will help runners adjust training practices to their elevation and climate, and updated nutritional recommendations. Leseprobe Chapter 1 The FIRST 3Plus2 Training Program Our running and coaching experiences prior to 2003 led us to the conclusion that many runners had goals, but that they did not have a defined pathway for achieving them. We regularly encountered runners who were frustrated in their futile attempts to get faster without any specific practical plan. Often, they assumed that they just needed to run more. Our motivation for founding the Furman Institute of Running & Scientific Training (FIRST) was to design a plan that non-elite runners could use to become healthier, to improve their running performance, to meet their challenging (but realistic) goals, and to avoid injuries. Further, we realized that most runners had a limited amount of time to train, so the training program had to fit into their way-too-busy lives. Many runners have shared with us how the FIRST program came to their aid as they tried to find a path to meeting their goals and reaching their potential. No message captures that fulfillment and success better than the following email, received from Jo Linnane. While I was sitting in my office in NYC, where I was an art director for a television show, a friend walked in and told me that she was running a 5K. I had been practicing karate for 20 years, but I was not a runner. The 5K promised a T-shirt and a beer at the end; I was in. I downloaded the Couch to 5K app. It took no time for the running bug to bite. Soon I entered the NYC Marathon lottery and received one of the coveted spots. My goal, like that of many first-time marathoners, was to finish. With that goal accomplished, my dream running goal quickly changed. How could I get fast enough to qualify for Boston? As a set designer and art director, I did not have a normal 9 to 5 schedule. I worked full time on a TV show and regularly designed 4 or 5 regional theater shows a year to satisfy my love of theater. That meant a lot of travel on top of a busy workweek. How could I fit marathon training into my busy professional endeavors? After several marathons and lots of shorter races, I was ge...

Autorentext

Bill Pierce and Scott Murr

Klappentext

The groundbreaking plan that helps runners of all levels to improve their race times while actually training less—NOW REVISED AND UPDATED marathon training plans for the NEW qualifying times for the 2027 Boston Marathon along with 5K, 10K and half-marathon training plans.

In today’s busy, fast-paced world, all runners have the same objective: to run the best they can with the limited amount of time at their disposal. Bill Pierce and Scott Murr made that goal possible with their revolutionary FIRST (Furman Institute of Running and Scientific Training) training program. 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 of the detailed 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 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 tips for goal-setting, recovery, injury rehab and prevention, strength training, and nutrition, Run Less, Run Faster has changed the way runners think about and train for competitive races. This revised third edition includes a new preface, training plans tailored to the new qualifying times for the Boston Marathon, new exercise photos, charts that will help runners adjust training practices to their elevation and climate, and updated nutritional recommendations.

Leseprobe
Chapter 1

The FIRST 3Plus2 Training Program

Our running and coaching experiences prior to 2003 led us to the conclusion that many runners had goals, but that they did not have a defined pathway for achieving them. We regularly encountered runners who were frustrated in their futile attempts to get faster without any specific practical plan. Often, they assumed that they just needed to run more. Our motivation for founding the Furman Institute of Running & Scientific Training (FIRST) was to design a plan that non-elite runners could use to become healthier, to improve their running performance, to meet their challenging (but realistic) goals, and to avoid injuries. Further, we realized that most runners had a limited amount of time to train, so the training program had to fit into their way-too-busy lives.

Many runners have shared with us how the FIRST program came to their aid as they tried to find a path to meeting their goals and reaching their potential. No message captures that fulfillment and success better than the following email, received from Jo Linnane.

While I was sitting in my office in NYC, where I was an art director for a television show, a friend walked in and told me that she was running a 5K. I had been practicing karate for 20 years, but I was not a runner. The 5K promised a T-shirt and a beer at the end; I was in. I downloaded the “Couch to 5K” app. It took no time for the running bug to bite.

Soon I entered the NYC Marathon lottery and received one of the coveted spots. My goal, like that of many first-time marathoners, was to finish. With that goal accomplished, my dream running goal quickly changed. How could I get fast enough to qualify for Boston?

As a set designer and art director, I did not have a normal 9 to 5 schedule. I worked full time on a TV show and regularly designed 4 or 5 regional theater shows a year to satisfy my love of theater. That meant a lot of travel on top of a busy workweek. How could I fit marathon training into my busy professional endeavors?

After several marathons and lots of shorter races, I was getting faster. I targeted the Chicago Marathon for a Boston qualification. I trained very hard, using a five-days-a-week running plan. I approached …