7 Weeks To A 10k

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7 Weeks to a 10K

Brett Stewart
7 Weeks to a 10K Book PDF

Author : Brett Stewart
Publisher : Simon and Schuster
Page : 128 pages
File Size : 54,5 Mb
Release : 2013-07-16
Category : Sports & Recreation
ISBN : 9781612431925

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7 Weeks to a 10K by Brett Stewart Pdf

TRAIN TO CRUSH A 10K IN JUST 7 WEEKS Follow the 7-week programs in this book and you’ll quickly gain the strength and stamina needed to complete any 10K—faster than you ever thought possible. More approachable than marathons but still impressive races, 10K runs are wildly popular. Packed with easy-tofollow charts and helpful photos, 7 Weeks to a 10K has everything you need to know about the balance of running speed and endurance: • Clear progressive training programs • Running-specific cross-training techniques • Hydration and pace recommendations • Motivational advice on pushing harder and crushing your race goal Offering field-tested daily programs and a comprehensive description of what to expect on race day, this book has something for everyone, from beginners getting started to seasoned runners taking their training to the next level.

Hal Higdon's Half Marathon Training

Higdon, Hal
Hal Higdon s Half Marathon Training Book PDF

Author : Higdon, Hal
Publisher : Human Kinetics
Page : 208 pages
File Size : 41,7 Mb
Release : 2016-03-01
Category : Sports & Recreation
ISBN : 9781492517245

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Hal Higdon's Half Marathon Training by Higdon, Hal Pdf

Hal Higdon’s Half Marathon Training offers prescriptive programming for all levels of runners. Not only will it help you learn how to get started with your training, but it will show you where to focus your attention, when to progress, and how to keep it simple.

Runner's World Run Less Run Faster

Bill Pierce,Scott Murr
Runner s World Run Less Run Faster Book PDF

Author : Bill Pierce,Scott Murr
Publisher : Rodale Books
Page : 354 pages
File Size : 55,5 Mb
Release : 2021-01-19
Category : Sports & Recreation
ISBN : 9780593232248

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Runner's World Run Less Run Faster by Bill Pierce,Scott Murr Pdf

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."

Advanced Marathoning

Pete Pfitzinger,Scott Douglas
Advanced Marathoning Book PDF

Author : Pete Pfitzinger,Scott Douglas
Publisher : Human Kinetics
Page : 222 pages
File Size : 51,6 Mb
Release : 2008-12-19
Category : Sports & Recreation
ISBN : 9781492581970

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Advanced Marathoning by Pete Pfitzinger,Scott Douglas Pdf

Shave minutes off your time using the latest in science-based training for serious runners. Advanced Marathoning has all the information you need to train smarter, remain injury free, and arrive on the start line ready to run the marathon of your life. Including marathon-pace runs and tempo runs, Advanced Marathoning provides only the most effective methods of training. You'll learn how to complement your running workouts with strength, core, flexibility, and form training; implement cutting-edge nutrition and hydration strategies and recovery techniques; and taper properly to reach peak performance. With easy-to-understand day-by-day training schedules for 18- and 12-week preparation for weekly distances of 55, 55 to 70, 70 to 85, and 85-plus miles, Advanced Marathoning is simply the most comprehensive and efficient approach to marathoning. If you're ready to achieve your personal best, this book is for you.

Hansons Marathon Method

Humphrey Luke
Hansons Marathon Method Book PDF

Author : Humphrey Luke
Publisher : VeloPress
Page : 189 pages
File Size : 43,7 Mb
Release : 2012-11-27
Category : Sports & Recreation
ISBN : 9781937716226

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Hansons Marathon Method by Humphrey Luke Pdf

In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the methods they've used to turn their runners into race winners, national champions, and Olympians. Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Hansons Marathon Method does away with mega-long runs and high-mileage weekends--two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon.

Meb For Mortals

Meb Keflezighi,Scott Douglas
Meb For Mortals Book PDF

Author : Meb Keflezighi,Scott Douglas
Publisher : Rodale Books
Page : 208 pages
File Size : 52,9 Mb
Release : 2015-04-07
Category : Sports & Recreation
ISBN : 9781623365486

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Meb For Mortals by Meb Keflezighi,Scott Douglas Pdf

Train like Olympic marathoner and 2014 Boston Marathon winner Meb Keflezighi With his historic win at the 2014 Boston Marathon, Meb Keflezighi cemented his legacy as one of the great champions of long-distance running. Runners everywhere wanted to know how someone two weeks away from his 39th birthday, who had only the 15th best time going into the race, could defeat the best field in Boston Marathon history and become the first American man to win the race in 31 years. Meb For Mortals describes in unprecedented detail how three-time Olympian Keflezighi prepares to take on the best runners in the world. More importantly, the book shows everyday runners how to implement the training, nutritional, and mental principles that have guided him throughout his long career, which in addition to the 2014 Boston win includes an Olympic silver medal and the 2009 New York City Marathon title.

The Run Walk Run® Method

Jeff Galloway
The Run Walk Run Method Book PDF

Author : Jeff Galloway
Publisher : Meyer & Meyer Verlag
Page : 194 pages
File Size : 55,5 Mb
Release : 2016-05-23
Category : Sports & Recreation
ISBN : 9781782550822

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The Run Walk Run® Method by Jeff Galloway Pdf

Jeff‘s quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner‘s World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUN™, low mileage, three-day suggestions to an over 98% success rate. Jeff has worked with over 200,000 average people in training for specific goals. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise.

Faster Road Racing

Pete Pfitzinger,Philip Latter
Faster Road Racing Book PDF

Author : Pete Pfitzinger,Philip Latter
Publisher : Human Kinetics
Page : 280 pages
File Size : 49,7 Mb
Release : 2014-11-24
Category : Sports & Recreation
ISBN : 9781492584902

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Faster Road Racing by Pete Pfitzinger,Philip Latter Pdf

Renowned running authority, coach, and best-selling author Pete Pfitzinger teams with Philip Latter, senior writer for Running Times, in this must-have training guide for the most popular race distances, including the 5K, 10K, and half marathon. Faster Road Racing: 5K to Half Marathon presents easy-to-follow programs proven to give you an edge in your next race. You’ll discover detailed plans for race-specific distances as well as expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40. And for serious runners who compete in numerous races throughout the year, Pfitzinger’s multi-race, multi-distance training plans are invaluable. Faster Road Racing is your all-inclusive resource on running your fastest at distances of 5K, 8K to 10K, 15K to 10 miles, and the half marathon.

Run to the Finish

Amanda Brooks
Run to the Finish Book PDF

Author : Amanda Brooks
Publisher : Hachette UK
Page : 306 pages
File Size : 50,8 Mb
Release : 2020-03-03
Category : Sports & Recreation
ISBN : 9780738286006

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Run to the Finish by Amanda Brooks Pdf

Inspiration and practical tips for runners who prioritize enjoyment over pace and embrace their place as an "average" runner In her first book, popular runner blogger Amanda Brooks lays out the path to finding greater fulfillment in running for those who consider themselves "middle of the pack runners" -- they're not trying to win Boston (or even qualify for Boston); they just want to get strong and stay injury-free so they can continue to enjoy running. Run to the Finish is not your typical running book. While it is filled with useful strategic training advice throughout, at its core, it is about embracing your place in the middle of the pack with humor and learning to love the run you've got without comparing yourself to other runners. Mixing practical advice like understanding the discomfort vs. pain, the mental side of running, and movements to treat the most common injuries with more playful elements such as "Favorite hilarious marathon signs" and "Weird Thoughts We all Have at the Start Line," Brooks is the down-to-earth, inspiring guide for everyone who wants to be happier with their run.

7 Weeks to 50 Pull-Ups

Brett Stewart
7 Weeks to 50 Pull Ups Book PDF

Author : Brett Stewart
Publisher : Simon and Schuster
Page : 121 pages
File Size : 55,6 Mb
Release : 2011-05-20
Category : Health & Fitness
ISBN : 9781569759486

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7 Weeks to 50 Pull-Ups by Brett Stewart Pdf

Sculpt your arms, back, shoulders and abs with this bestselling guide to mastering one of the greatest bodyweight exercises of all time—the pull up. Follow the seven-week program in this book and you’ll massively increase your strength, muscle tone and overall fitness to such an extreme that you’ll be able to do fifty consecutive pull-ups! Offering several field-tested, day-by-day plans, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to expand their strength-training options. Packed with clear charts and helpful photos, 7 Weeks to 50 Pull-Ups tells you everything you need to know about the ultimate strength-building exercise and includes: • Instructions on how to do a perfect pull-up • Easy-to-follow progressive training programs • Challenging pull-up variations

7 Weeks to 100 Push-Ups

Steve Speirs
7 Weeks to 100 Push Ups Book PDF

Author : Steve Speirs
Publisher : Simon and Schuster
Page : 170 pages
File Size : 47,7 Mb
Release : 2024-01-02
Category : Health & Fitness
ISBN : 9781646046508

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7 Weeks to 100 Push-Ups by Steve Speirs Pdf

Crank out 100 push-ups! Learn how to successfully boost your upper-body and core strength and build muscle with the exercise program the New York Times says, "tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs." If you're ready to massively increase your strength, follow the 7-week program in this book and you'll soon be able to complete 100 consecutive push-ups! You'll also transform your fitness, look great and feel even better as you sculpt every muscle from your neck down to your calves. Offering several custom-designed, day-by-day plans, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to enhance their strength training program. Unleashing the power of the ultimate strength exercise 7 Weeks to 100 Push-Ups includes: Instruction on how to do a perfect push-up Muscle-by-muscle breakdown of strength-building Challenging push-up variations Day-by-day and week-by-week exercise plans Get ready to unleash the power of the ultimate strength exercise through this proven full-body workout.

Hansons First Marathon

Luke Humphrey,Keith Hanson,Kevin Hanson
Hansons First Marathon Book PDF

Author : Luke Humphrey,Keith Hanson,Kevin Hanson
Publisher : VeloPress
Page : 237 pages
File Size : 46,6 Mb
Release : 2018-10-12
Category : Sports & Recreation
ISBN : 9781937716950

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Hansons First Marathon by Luke Humphrey,Keith Hanson,Kevin Hanson Pdf

"The results have been proven at every level, from the beginner to the elite, the Hanson’s training system works." - Desiree Davila, Olympic marathonerWith the right training, ANYONE can finish a marathon! Hansons First Marathon, from one of America’s most successful marathon training groups, offers a smart, friendly guide to preparing for your first marathon. With their proven method, the coaches of the Hansons-Brooks Distance Project will show you how to break down the 26.2 miles into achievable daily workouts. By race day, you’ll feel strong and confident of a race experience you’ll be proud of.The Hansons-Brooks Distance Project has an amazing track record of turning normal runners into marathoners through their acclaimed Hansons Marathon Method. Now they have made the marathon not just something to check off your bucket list, but also an enjoyable, inspiring, and life-changing experience.Hansons First Marathon is for anyone who has decided to step up to the marathon. Whether you’re a totally new runner who has never run a race, a recreational runner who enjoys occasional races, or even a competitive runner who is ready to go all the way—you’ll find the right marathon training schedule for you in Hansons First Marathon. Author and coach Luke Humphrey starts you off on the right foot with a simple survey about your running experience, race goals, and your natural strengths and weaknesses. Then he guides you to the right plan to prepare you for the miles ahead.Hansons First Marathon covers everything you need to know:Finding your foot type and a good shoe for marathon trainingThe types of workouts and how (and why) to do themChoosing your race wiselyTraining around travel, illness, and navigating injuriesHow to stretch and strength train for marathonWays to recover from daily runs and after your raceScience-based nutrition and hydration guidelines for workouts and race dayWhat to do differently during the crucial final 6 weeks before your raceHow to get to the start line feeling confident, stress-free, and readySetting an ideal marathon race strategy that puts you in controlMarathons are an exciting, rewarding challenge for runners of all abilities, but how you get to the start line matters as much as how you finish. Choose Hansons First Marathon to start your marathon adventure and you’ll set yourself up for success.

Real Women Run

Sam Murphy
Real Women Run Book PDF

Author : Sam Murphy
Publisher : Kyle Cathie Limited
Page : 208 pages
File Size : 54,6 Mb
Release : 2012
Category : Health & Fitness
ISBN : 0857830090

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Real Women Run by Sam Murphy Pdf

A classic, prize-winning novel about an epic migration and a lone woman haunted by the past in frontier Waipu. In the 1850s, a group of settlers established a community at Waipu in the northern part of New Zealand. They were led there by a stern preacher, Norman McLeod. The community had followed him from Scotland in 1817 to found a settlement in Nova Scotia, then subsequently to New Zealand via Australia. Their incredible journeys actually happened, and in this winner of the New Zealand Book Awards, Fiona Kidman breathes life and contemporary relevance into the facts by creating a remarkable fictional story of three women entangled in the migrations - Isabella, her daughter Annie and granddaughter Maria. McLeod's harsh leadership meant that anyone who ran counter to him had to live a life of secrets. The 'secrets' encapsulated the spirit of these women in their varied reactions to McLeod's strict edicts and connect the past to the present and future.

Training Essentials for Ultrarunning

Jason Koop
Training Essentials for Ultrarunning Book PDF

Author : Jason Koop
Publisher : VeloPress
Page : 378 pages
File Size : 42,6 Mb
Release : 2016-05-01
Category : Sports & Recreation
ISBN : 9781937716806

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Training Essentials for Ultrarunning by Jason Koop Pdf

When elite ultrarunners have a need for speed, they turn to coach Jason Koop. Now the sport’s leading coach makes his highly effective ultramarathon training methods available to ultrarunners of all abilities in his book Training Essentials for Ultrarunning. Ultramarathoners have traditionally piled on the miles or tried an approach that worked for a friend. Yet ultramarathons are not just longer marathons; simply running more will not prepare you for the race experience you want. Ultramarathon requires a new and specific approach to training. Training Essentials for Ultrarunning will revolutionize training for those who want to race an ultramarathon instead of just gutting it out to the finish line. Koop's race-proven ultramarathon program is based on sound science, the most current research, and years of experience coaching the sport’s star runners to podium performances. Packed with practical advice and vetted training methods, Training Essentials for Ultrarunning is the new, must-have resource for first-timers and ultramarathon veterans. Runners using Training Essentials for Ultrarunning will gain much more than Koop’s training approach: · The science behind ultramarathon performance. · Common ultramarathon failure points and how to solve them. · How to use interval training to focus workouts, make gains, reduce injuries, and race faster. · Simple, effective fueling and hydration strategies. · Koop’s A.D.A.P.T. method for making the right decisions to solve a race-day crisis. · How to plan your ultra season for better racing. · Course-by-course coaching guides to iconic U.S. ultramarathons including American River 50, Badwater 135, Hardrock 100, Javelina 100, JFK 50, Lake Sonoma 50, Leadville 100, Vermont 100, Wasatch 100, and Western States 100. · How to achieve your goal, whether it’s finishing or winning. A revolution is coming to ultrarunning as ultramarathoners shed old habits and embrace the smarter methods that science and experience show are better. Featuring stories and advice from ultrarunning stars Dakota Jones, Kaci Lickteig, Dylan Bowman, Timothy Olson, and others who work with Koop, Training Essentials for Ultrarunning is the go-to guide for first-time ultrarunners and competitive ultramarathoners.

Once a Runner

John L. Parker
Once a Runner Book PDF

Author : John L. Parker
Publisher : Simon and Schuster
Page : 300 pages
File Size : 51,8 Mb
Release : 2009-04-07
Category : Fiction
ISBN : 9781416597919

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Once a Runner by John L. Parker Pdf

The undisputed classic of running novels and one of the most beloved sports books ever published, Once a Runner tells the story of an athlete’s dreams amid the turmoil of the 60s and the Vietnam war. Inspired by the author’s experience as a collegiate champion, the novel follows Quenton Cassidy, a competitive runner at fictional Southeastern University whose lifelong dream is to run a four-minute mile. He is less than a second away when the turmoil of the Vietnam War era intrudes into the staid recesses of his school’s athletic department. After he becomes involved in an athletes’ protest, Cassidy is suspended from his track team. Under the tutelage of his friend and mentor, Bruce Denton, a graduate student and former Olympic gold medalist, Cassidy gives up his scholarship, his girlfriend, and possibly his future to withdraw to a monastic retreat in the countryside and begin training for the race of his life against the greatest miler in history. A rare insider’s account of the incredibly intense lives of elite distance runners, Once a Runner is an inspiring, funny, and spot-on tale of one individual’s quest to become a champion.