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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program Paperback – May 15, 2007
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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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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.
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 - 23:05
October 7th - 22:31
November 22nd - 21:11
After 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.
The book is based on three runs per week: a speed day, a tempo day, and a long run. All paces are based on a recent race, not a goal pace. I think the most unique thing is that the long run is run at a faster pace as compared to the typical long slow distance run.
I am just beginning week 4 of the 5k program, but I do expect to see improvements by the time I finish.
Perfect for any experience runner with decent weekly mileage (20+) wanting to get faster. I hope it will help me be faster for my second marathon.
Only warnings: Training programs are not that long, 12-16 weeks, so they build up and get intense immediately. It also heavily depends on pacing, so be prepared to micromanage your time while running and be married to a stop watch or GPS watch. If you don't like that, this isn't for you.
I tried this with cross country runners training for 5K races. It was not effective there where large group swimming and biking are not easily manageable. But for personal training, I recommend this highly. Good charts and detailed customizing based on current running performance make the book very usable.