Pete Magill

Fast 5K

25 Crucial Keys and 4 Training Plans

• Broschiertes Buch

Produktbeschreibung

THE 5K DEMANDS THE SPEED OF A MILER AND THE ENDURANCE OF A MARATHONER. To run your fastest 5K, you'll need smart preparation. In this focused, no-nonsense guide, celebrated running coach Pete Magill lays out the 25 crucial keys to running your best race. With wisdom gained from setting multiple American and world age-group records, as well as leading his team to 19 USA national championship titles, Magill shows how you can achieve top running fitness and race readiness. Whether you are new to the distance or toeing the line again for a personal best, Fast 5K is a must-have resource for reaching your goals. Fast 5K offers crucial keys to unlock your fastest race: * Figure out optimal training volume and intensity * Pace tempo runs for maximum benefit * Strengthen and build muscle fibers with hill running * Design strength, plyo, and technique routines that really work * Prevent injury with strategic tapering, recovery, and drills * Race tactically from the start line to the finish With 12-WEEK and 16-WEEK TRAINING PLANS to suit runners of all abilities, Fast 5K is the most crucial key of all to running your very best race. PETE MAGILL is a world-class 5K runner, with multiple American and world age-group records in track & field and road racing, and is a 5-time USA Masters Cross Country Runner of the Year. He is a coach, columnist, and author of SpeedRunner, Build Your Running Body, and The Born Again Runner.

Produktdetails

• Verlag: VeloPress
• Seitenzahl: 200
• Erscheinungstermin: 24. Oktober 2019
• Englisch
• Abmessung: 228mm x 151mm x 15mm
• Gewicht: 333g
• ISBN-13: 9781937715922
• ISBN-10: 1937715922
• Artikelnr.: 55214032

Autorenporträt

Pete Magill

Inhaltsangabe

Introduction: A Fast 5K
PART ONE: TRAINING KEYS
Key 1: Set a Reasonable Goal
Key 2: Schedule a Sensible Training Volume and Intensity
Key 3: Train All Your 5K Running Muscles
Key 4: Slow Down Your Distance Runs
Key 5: Split Tempo Runs into Repetitions
Key 6: Include VO2max Workouts
Key 7: Schedule Short Repetitions/Intervals
Key 8: Join the Over-the-Hill Gang
Key 9: Schedule Hill Repeats
Key 10: Lengthen Your Long Run
Key 11: Try Downhill Running
Key 12: Perform Goal-Pace Repetitions at the Right Time
Key 13: Run a 5K Tune-Up Race
Key 14: Schedule Injury-Prevention Exercises and Resistance Training
Key 15: Schedule Technique Drills and Plyometrics
PART TWO: LIFESTYLE, DIET, AND GEAR KEYS
Key 16: Eat a Runner's Diet
Key 17: Run Light
Key 18: Wear Light Racing Flats
Key 19: Sleep, Rest, Recover
Key 20: Review Non-Running Activities and Hobbies
PART THREE: RACE-DAY KEYS
Key 21: Try a Mini-Taper
Key 22: Beat the Jitters
Key 23: Race-Day Guidelines (Pre-Race)
Key 24: Racing Guidelines
Key 25: Assess Your Performance
Bonus Masters Key: Age-Related Adjustments and Advice
PART FOUR: WORKOUTS AND TRAINING
1: Warm-Up Routines
2: Length of Distance Runs
3: Training Paces
4: Training Schedules
Beginner's 12-Week Plan
2-Week Adjustment for 5K Race (Beginners)
12-Week Plan
16-Week Extended Plan
12-Week Low-Intensity Plan
2-Week Adjustment for 5K Race
Acknowledgments
Index
About the Author