Free PDF Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program, by Scott Murr Ray Moss
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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program, by Scott Murr Ray Moss
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About the Author
BILL PIERCE, a collegiate half-miler and experienced marathoner, is professor and chair of Furman's Health and Exercise Science Department. SCOTT MURR, an experienced marathoner and 10-time Ironman Triathlon finisher, is director of Furman's Fitness Center and a lecturer in the Health and Exercise Science Department at Furman. RAY MOSS, who designed the FIRST laboratory physiological testing protocol, is professor of health and exercise science and director of the Molnar Human Performance Laboratory at Furman.
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Product details
Paperback: 304 pages
Publisher: Rodale Books; 1 edition (May 15, 2007)
Language: English
ISBN-10: 159486649X
ISBN-13: 978-1594866494
Product Dimensions:
5.8 x 0.8 x 9 inches
Shipping Weight: 10.4 ounces (View shipping rates and policies)
Average Customer Review:
4.3 out of 5 stars
145 customer reviews
Amazon Best Sellers Rank:
#221,828 in Books (See Top 100 in Books)
If we have ever run you don't need this book, it could have been an article. I do like the training schedules but thats about it. Spoiler alert - don't run very long distances, do HIIT training and run for pace.
I'm not a hardcore runner. I don't run every single day. But I've done several 1/2 marathons at a decent pace (pr under 2 hours). I know if I had to follow a program that required running 6 days a week I wouldn't stick with it. So I was looking for a program that would help me improve my times and not be so rigorous that I would give up and quit midstream. This program meets both those goals. Compared to traditional running programs, this one is lighter on weekly mileage but each run is done at a higher intensity. There are 3 weekly run (speed interval, tempo run, long run) and 2 cross training workouts.Personally I find the program very useful because I can get motivated enough to run 3 times a week. I would have given up already if I had to run 5-6 times each week. I've seen my time improve each successive race that I've run so far. I also like the fact that the book gives a very specific pace to aim to do for each of the 3 runs. Having a specific time goal really helps me focus and gives me the extra motivation to push through those runs where I'm not quite feeling it.The book also has specific programs for qualifying for Boston. That's nice if you're that fast. For an average runner like me it's probably not something I'll ever aspire to, but it's a nice bonus to know it's there.
I like the content and idea of the book, but I bought the Kindle Edition and all the critically important training charts are unreadable on the Kindle. I try to "zoom" the charts so I can see them and they only get about 10% larger. Without the training charts, the Kindle edition is pretty worthless. You can get the general idea of the book, but can't get any specifics about training programs for you. If these charts aren't going to be readable on the Kindle, then this should be disclosed before you buy and they should be available online (for free if you bought the book). As it is, I feel like I got ripped off.If I'm missing some other way to read all these charts on the Kindle (or online), I'd be happy to know how to do it.Edit: I have discovered that you can download the Kindle reader for the PC, download your digital copy of this book to that and you can read the charts on the PC. It still seems like the Kindle itself ought to be able to present these charts in a zoomed/scrollable format that is readable on the Kindle.
NOTE: This is a review of the first edition only.I ran cross country and track in high school, then stopped running for almost 20 years. In June 2012, I woke up one morning, looked at myself in the mirror and realized I wasn't happy with the way I looked. I was about 15 pounds overweight and generally felt less energetic than ever before.I decided to change things immediately. I started running again and started being a little more careful with what I was eating.After five weeks of 5K training using this book, I ran my first 5K to test out where I stood. It was a 25:33, so I upped my paces for the various training runs listed in the book using that benchmark. Here's what happened in subsequent 5Ks:August 4th - 25:33 (first 5K - mentioned above)September 1st - 23:05October 7th - 22:31November 22nd - 21:11After each race (spaced out every month or so), I upped my training paces based on my new 5K time. I'll admit that I was pretty religious about my training, which you really need to be to make this work for you. I was only running three days a week, and I was swimming once or twice a week or stationary biking once or twice week (I never exceeded five workouts in a week). After the Thanksgiving race, I switched to the 10K training plan for six weeks, then was going to move the half-marathon training plan for six weeks, but caught the flu in January. Even though that knocked me out for a little while, I still managed to run a 1:47:48 (8:14/mile pace) half a couple of weeks ago.I HIGHLY recommend this book to anyone who is willing to put in the effort to actually do three days of running AND two days of cross training (FYI - weight training doesn't count). I think the swimming is what really helped me improve as quickly as I did, so if you can incorporate that as part of your cross training, then you should see the results you want.One other thing that happened is that I've lost close to 23 pounds since I started, and am now UNDER where I should be for my height.
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