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| furman first 5k training plan: Runner's World Run Less, Run Faster, Revised Edition Bill Pierce, Scott Murr, Ray Moss, 2012-04-10 Advises on how to run faster by running less, providing a variety of training programs tailored to qualifying times for the Boston Marathon and an overview of the 3PLUS2 program aimed at improving endurance. |
| furman first 5k training plan: Advanced Marathoning Pete Pfitzinger, Scott Douglas, 2008-12-19 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. |
| furman first 5k training plan: My Marathon Frank Shorter, 2016-07-05 My Marathon: Reflections on a Gold Medal Life is a revealing memoir by Frank Shorter, the father of American distance running. After winning the 1969 NCAA title in the 10,000-meters title during his senior year at Yale, Shorter went on to win a staggering 24 national titles on track, road, and cross country courses, but it was in the marathon that Shorter achieved his greatest fame and recognition. At the 1972 Munich Games, Shorter won the Olympic marathon finishing more than 2 minutes ahead of the second-place finisher. Four years later, he finished a controversial second in the Olympic marathon in Montreal. The controversy, still unresolved to this day, revolved around the East German winner being a possible drug cheat. Shorter later founded the United States Anti-Doping Agency. Written with noted sportswriter John Brant, My Marathon details these inspiring events, as well as the physical and emotional abuse Shorter suffered as a child. This inspiring memoir is a testament to the resiliency of the human spirit and the transformative power of sports. |
| furman first 5k training plan: Combinatorics and Graph Theory John Harris, Jeffry L. Hirst, Michael Mossinghoff, 2009-04-03 There are certain rules that one must abide by in order to create a successful sequel. — Randy Meeks, from the trailer to Scream 2 While we may not follow the precise rules that Mr. Meeks had in mind for s- cessful sequels, we have made a number of changes to the text in this second edition. In the new edition, we continue to introduce new topics with concrete - amples, we provide complete proofs of almost every result, and we preserve the book’sfriendlystyle andlivelypresentation,interspersingthetextwith occasional jokes and quotations. The rst two chapters, on graph theory and combinatorics, remain largely independent, and may be covered in either order. Chapter 3, on in nite combinatorics and graphs, may also be studied independently, although many readers will want to investigate trees, matchings, and Ramsey theory for nite sets before exploring these topics for in nite sets in the third chapter. Like the rst edition, this text is aimed at upper-division undergraduate students in mathematics, though others will nd much of interest as well. It assumes only familiarity with basic proof techniques, and some experience with matrices and in nite series. The second edition offersmany additionaltopics for use in the classroom or for independentstudy. Chapter 1 includesa new sectioncoveringdistance andrelated notions in graphs, following an expanded introductory section. This new section also introduces the adjacency matrix of a graph, and describes its connection to important features of the graph. |
| furman first 5k training plan: Running with the Buffaloes Chris Lear, 2003 In a phenomenal portrait of courage and desire, the author follows the University of Colorado cross-country team through an unforgettable NCAA season. Photos throughout. |
| furman first 5k training plan: Hal Higdon's Half Marathon Training Higdon, Hal, 2016-03-01 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. |
| furman first 5k training plan: Faster Road Racing Pfitzinger, Pete, Latter, Phillip, 2014-11-06 In Faster Road Racing: 5K to Half Marathon, renowned running authority Pete Pfitzinger and Running Times senior writer Philip Latter present training plans for the most popular race distances as well as advice on recovery, cross-training, nutrition, tapering, and masters running. |
| furman first 5k training plan: Unbreakable Runner T.J. Murphy, MacKenzie, 2014-09-22 A New York Times Best Seller! Men's Journal Health Book of the Year In Unbreakable Runner, CrossFit Endurance founder Brian MacKenzie and journalist T.J. Murphy examine long-held beliefs about how to train, tearing down those traditions to reveal new principles for a lifetime of healthy, powerful running. Unbreakable Runner challenges conventional training tenets such as high mileage and high-carb diets to show how reduced mileage and high-intensity training can make runners stronger, more durable athletes and prepare them for races of any distance. Distance runners who want to invigorate their training, solve injuries, or break through a performance plateau can gain power and resilience from MacKenzie's effective blend of run training and whole-body strength and conditioning. CrossFitters who want to conquer a marathon, half-marathon, or ultramarathon will find endurance training instruction with 8- to 12-week programs that combine CrossFitTM workouts with run-specific sessions. Unbreakable Runner includes CrossFit-based training programs for race distances from 5K to ultramarathon for beginner, intermediate, and advanced runners. Build a better running body with this CrossFit Endurance-based approach to running training. |
| furman first 5k training plan: College Algebra OpenStax, 2016-10-11 College Algebra provides a comprehensive exploration of algebraic principles and meets scope and sequence requirements for a typical introductory algebra course. The modular approach and richness of content ensure that the book meets the needs of a variety of courses. The text and images in this textbook are grayscale. |
| furman first 5k training plan: The End of Heart Disease Joel Fuhrman, M.D., 2016-04-05 The New York Times bestselling author of Eat to Live, Super Immunity, The End of Diabetes, and The End of Dieting presents a scientifically proven, practical program to prevent and reverse heart disease, the leading cause of death in America—coinciding with the author’s new medical study revealing headline-making findings. Dr. Joel Fuhrman, one of the country’s leading experts on preventative medicine, offers his science-backed nutritional plan that addresses the leading cause of death in America: heart disease. An expert in the science of food, Dr. Fuhrman speaks directly to readers who want to take control of their health and avoid taking medication or undergoing complicated, expensive surgery, the two standard treatments prescribed today. Following the model of his previous programs that have successfully tackled conditions from diabetes to dieting, Dr. Fuhrman’s plan begins with the food we eat. He focuses on a high nutrient per calorie ratio, with a range of options for different needs and conditions. He shows us what to remove and what to add to our diets for optimum heart health, provides menu plans and recipes for heart-healthy meals and snacks, and includes helpful questions for doctors and patients. By understanding heart disease and its triggers, Dr. Fuhrman gives us the knowledge to counter-attack this widespread epidemic and lead longer, healthier lives. |
| furman first 5k training plan: Build Your Running Body Pete Magill, Thomas Schwartz, Melissa Breyer, 2014-07-29 “The best running book ever.” —Bob Anderson, founder of Runner’s World Whether you're a miler or an ultramarathoner, if you want a fit, fast, and injury-resistant running body, there's a better way to train than relentlessly pursuing mileage. This easy-to-use workout manual draws on the latest research in running physiology to target all the components that go into every stride—including muscles, connective tissue, cardiovascular fitness, energy production, the nervous system, hormones, and the brain. With the breakthrough whole-body training program in Build Your Running Body, runners will improve their times, run longer and more comfortably, and reduce injury. With more than 150 workouts—from weightlifting and cross-training to resistance exercises and plyometrics—fine-tuned to individual skill levels and performance goals, PLUS: • 393 photos that make it easy to follow every step of every workout • 10 training programs to help runners of all levels integrate the total-body plan into their daily routines • Interviews with leading runners, exercise scientists, and coaches—learn how elite runners train today • Race strategy for the crucial weeks leading up to the competition and through to the finish line • Exercises to prevent injury and rehabilitate common running ailments • Seasoned insight on barefoot running, the pros and cons of stretching, and other hot-button topics • Nutrition guidance on carbs, proteins, fats, and weight loss • More than 30 recipes to speed recovery and cement fitness gains • Beginners' guidelines every step of the way • Valuable tips on proper apparel, tracking your progress, and more! |
| furman first 5k training plan: Modern Recording Techniques David Miles Huber, Robert E. Runstein, 2012-09-10 As the most popular and authoritative guide to recording Modern Recording Techniques provides everything you need to master the tools and day to day practice of music recording and production. From room acoustics and running a session to mic placement and designing a studio Modern Recording Techniques will give you a really good grounding in the theory and industry practice. Expanded to include the latest digital audio technology the 7th edition now includes sections on podcasting, new surround sound formats and HD and audio. If you are just starting out or looking for a step up in industry, Modern Recording Techniques provides an in depth excellent read- the must have book |
| furman first 5k training plan: Designing Successful Transitions National Resource Center for the First-Year Experience & Students in Transition (University of South Carolina), 2010 The 2010 edition of this monograph addresses many topics (e.g., administration of orientation programs, family involvement, student characteristics and needs, assessment, and orientation for specific student populations and institutional types) that were included in previous editions but approaches them with new information, updated data, and current theory. However, this edition also takes up new topics in response to the opportunities and concerns facing orientation, transition, and retention professionals such as collaborations among campus units in the development and delivery of orientation, the increase in nontraditional student populations, the need for effective crisis planning and management in orientation programs, new technologies, and even the challenge of making the case for orientation in an era of diminishing resources. The authors have carefully penned chapters incorporating contemporary information, ideas, and concepts while being reflective of traditional practices. Following a preface by Margaret J. Barr and a foreword by Jennifer R. Keup and Craig E. Mack, chapters in this edition include: (1) Brief Overview of the Orientation, Transition, and Retention Field (Craig E. Mack); (2) Theoretical Perspectives on Orientation (Denise L. Rode and Tony W. Cawthon); (3) Making the Case for Orientation: Is It Worth It? (Bonita C. Jacobs); (4) Administration of a Comprehensive Orientation Program (April Mann, Charlie Andrews, and Norma Rodenburg); (5) Community College Orientation and Transition Programs (Cathy J. Cuevas and Christine Timmerman); (6) Channeling Parental Involvement to Support Student Success (Jeanine A. Ward-Roof, Laura A. Page, and Ryan Lombardi); (7) Extensions of Traditional Orientation Programs (Tracy L. Skipper, Jennifer A. Latino, Blaire Moody Rideout, and Dorothy Weigel); (8) Technology in Orientation (J.J. Brown and Cynthia L. Hernandez); (9) Incorporating Crisis Planning and Management Into Orientation Programs (Dian Squire, Victor Wilson, Joe Ritchie, and Abbey Wolfman); (10) Orientation and First-Year Programs: A Profile of Participating Students (Maureen E. Wilson and Michael Dannells); (11) Creating a Developmental Framework for New Student Orientation to Address the Needs of Diverse Populations (Archie P. Cubarrubia and Jennifer C. Schoen); (12) Designing Orientation and Transition Programs for Transfer Students (Shandol C. Hoover); (13) Nontraditional Is the New Traditional: Understanding Today's College Student (Michael J. Knox and Brittany D. Henderson); (14) Building the Case for Collaboration in Orientation Programs: Campus Culture, Politics, and Power (Beth M. Lingren Clark and Matthew J. Weigand); (15) Assessment and Evaluation in Orientation (Robert Schwartz and Dennis Wiese); and (16) Reflections on the History of Orientation, Transition, and Retention Programs (Jeanine A. Ward-Roof and Kathy L. Guthrie). (Individual chapters contain references.) [For the 2nd Edition (2003), see ED478603.]. |
| furman first 5k training plan: Hansons Marathon Method Humphrey Luke, 2012-11-27 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. |
| furman first 5k training plan: Rodney Scott's World of BBQ Rodney Scott, Lolis Eric Elie, 2021-03-16 IACP COOKBOOK OF THE YEAR AWARD WINNER • In the first cookbook by a Black pitmaster, James Beard Award–winning chef Rodney Scott celebrates an incredible culinary legacy through his life story, family traditions, and unmatched dedication to his craft. “BBQ is such an important part of African American history, and no one is better at BBQ than Rodney.”—Marcus Samuelsson, chef and restaurateur ONE OF THE BEST COOKBOOKS OF THE YEAR: The New York Times, The Washington Post, Time Out, Food52, Taste of Home, Garden & Gun, Epicurious, Vice, Salon, Southern Living, Wired, Library Journal Rodney Scott was born with barbecue in his blood. He cooked his first whole hog, a specialty of South Carolina barbecue, when he was just eleven years old. At the time, he was cooking at Scott's Bar-B-Q, his family's barbecue spot in Hemingway, South Carolina. Now, four decades later, he owns one of the country's most awarded and talked-about barbecue joints, Rodney Scott's Whole Hog BBQ in Charleston. In this cookbook, co-written by award-winning writer Lolis Eric Elie, Rodney spills what makes his pit-smoked turkey, barbecued spare ribs, smoked chicken wings, hush puppies, Ella's Banana Puddin', and award-winning whole hog so special. Moreover, his recipes make it possible to achieve these special flavors yourself, whether you're a barbecue pro or a novice. From the ins and outs of building your own pit to poignant essays on South Carolinian foodways and traditions, this stunningly photographed cookbook is the ultimate barbecue reference. It is also a powerful work of storytelling. In this modern American success story, Rodney details how he made his way from the small town where he worked for his father in the tobacco fields and in the smokehouse, to the sacrifices he made to grow his family's business, and the tough decisions he made to venture out on his own in Charleston. Rodney Scott's World of BBQ is an uplifting story that speaks to how hope, hard work, and a whole lot of optimism built a rich celebration of his heritage—and of unforgettable barbecue. |
| furman first 5k training plan: Hospital-Based Health Technology Assessment Laura Sampietro-Colom, Janet Martin, 2017-01-23 A timely work describing how localized hospital-based health technology assessment (HB-HTA) complements general, ‘arms-length’ HTA agency efforts, and what has been the collective global impact of HB-HTA across the globe. While HB-HTA has gained significant momentum over the past few years, expertise in the field, and information on the operation and organization of HB-HTA, has been scattered. This book serves to bring this information together to inform those who are currently working in the field of HTA at the hospital, regional, national or global level. In addition, this book is intended for decision-makers and policy-makers with a stake in determining the uptake and decommissioning of new and established technologies in the hospital setting. HTA has traditionally been performed at the National/Regional level by HTA Agencies, typically linked to governments. Yet hospitals are the main entry door for most health technologies (HTs). Hospital decision-makers must undertake multiple high stakes investment and disinvestment decisions annually for innovative HTs, usually without adequate information. Despite the existence of arms-length HTA Agencies, inadequate information is available to hospital decision-makers either because relevant HTA reports are not yet released at the time of entry of new technologies to the field, or because even when the report exists, the information contained is insufficient to clarify the contextualized informational needs of hospital decision makers. Therefore, there has recently been a rising trend toward hospital-based HTA units and programs. These units/programs complement the work of National/Regional HTA Agencies by providing the key and relevant evidence needed by hospital decision makers in their specific hospital context, and within required decision-making timelines. The emergence of HB-HTA is creating a comprehensive HTA ecosystem across health care levels, which creates better bridges for knowledge translation through relevance and timeliness. |
| furman first 5k training plan: Triathlon Science Joe Friel, Jim S. Vance, 2013-03-01 Leave ’em in your wake, leave ’em in your trail, leave ’em in your dust. Get your brain as fit as your body and achieve your triathlon potential. Triathlon Science is packed with all the expertise you can handle, and more. From fine-tuning your physiology for each of the three disciplines to plotting the best race strategy for your fitness level, personal goals, and competitive conditions, you’ll find the insights and prescriptions typically available only from a top-level coach. With editors Joe Friel and Jim Vance and a who’s-who list of international experts on the sport, Triathlon Science offers you an unprecedented wealth of advanced yet accessible information on excelling in the sport. |
| furman first 5k training plan: Marathon Hal Higdon, 1993 ...a competent, well-organized guide for runners of all levels.-Booklist |
| furman first 5k training plan: Capitalism 4.0 Anatole Kaletsky, 2010-07 In early 2009, many economists, financiers, and media pundits were confidently predicting the end of the American-led capitalism that has shaped history and economics for the past 100 years. Yet the U.S. economic model, far from being discredited, may be strengthened by the financial crisis. In this provocative book, Anatole Kaletsky re-interprets the financial crisis as part of an evolutionary process inherent to the nature of democratic capitalism. Capitalism, he argues, is resilient. Its first form, Capitalism 1.0, was the classical laissez-faire capitalism that lasted from 1776 until 1930. Next was Capitalism 2.0, New Deal Keynesian social capitalism created in the 1930s and extinguished in the 1970s. Its last mutation, Reagan-Thatcher market fundamentalism, culminated in the financially-dominated globalization of the past decade and triggered the recession of 2009-10. The self-destruction of Capitalism 3.0 leaves the field open for the next phase of capitalisms evolution. Capitalism is likely to transform in the coming decades into something different both from the totally deregulated market fundamentalism of Reagan/Thatcher and from the Roosevelt-Kennedy era. This is Capitalism 4.0. |
| furman first 5k training plan: The mile and two-mile runs Arthur Swazey Jones, 1912 |
| furman first 5k training plan: Technology, Globalization, and Sustainable Development Nicholas A. Ashford, Ralph P. Hall, 2011-10-18 In this work, the authors offer a unified, transdisciplinary approach for achieving sustainable development in industrialized nations. They present an insightful analysis of the ways in which industrial states are unsustainable and how economic and social welfare are related to the environment, public health and safety. |
| furman first 5k training plan: Lore of Running Timothy Noakes, 2003 Dr. Noakes explores the physiology of running, all aspects of training, and recognizing, avoiding, and treating injuries. 133 illustrations. |
| furman first 5k training plan: The Science of Running Steve Magness, 2014 Reviews of The Science of Running:The Science of Running sets the new standard for training theory and physiological data. Every veteran and beginner distance coach needs to have this on their book shelf.-Alan WebbAmerican Record Holder-Mile 3:46.91 For anyone serious about running, The Science of Running offers the latest information and research for optimizing not only your understanding of training but also your performance. If you want to delve deeper into the world of running and training, this book is for you. You will never look at running the same.-Jackie Areson, 15th at the 2013 World Championships in the 5k. 15:12 5,000m best If you are looking for how to finish your first 5k, this book isn't for you. The Science of Running is written for those of us looking to maximize our performance, get as close to our limits as possible, and more than anything find out how good we can be, or how good our athletes can be. In The Science of Running, elite coach and exercise physiologist Steve Magness integrates the latest research with the training processes of the world's best runners, to deliver an in depth look at how to maximize your performance. It is a unique book that conquers both the scientific and practical points of running in two different sections. The first is aimed at identifying what limits running performance from a scientific standpoint. You will take a tour through the inside of the body, learning what causes fatigue, how we produce energy to run, and how the brain functions to hold you back from super-human performance. In section two, we turn to the practical application of this information and focus on the process of training to achieve your goals. You will learn how to develop training plans and to look at training in a completely different way. The Science of Running does not hold back information and is sure to challenge you to become a better athlete, coach, or exercise scientist in covering such topics as:· What is fatigue? The latest research on looking at fatigue from a brain centered view.· Why VO2max is the most overrated and misunderstood concept in both the lab and on the track· Why zone training leads to suboptimal performance.· How to properly individualize training for your own unique physiology.· How to look at the training process in a unique way in terms of stimulus and adaptation.· Full sample training programs from 800m to the marathon. |
| furman first 5k training plan: But I Deserve This Chocolate! Susan Albers, 2011-09-01 Most of us are really, really good at devising reasons to indulge in foods that derail our diets and healthy eating plans. Who among us hasn’t thought, “I had a stressful day, so I deserve this chocolate,” or, “Buttery popcorn would go so well with this movie!” In But I Deserve This Chocolate!, psychologist Susan Albers takes aim at the fifty most common self-sabotaging thoughts and excuses that keep you from eating right and looking great. This guide dismantles each excuse and offers a mindfulness exercise to help reroute your thoughts so you can meet your health goals. Forget the chocolate and unwrap some truly nourishing habits you can feel good about—your body will thank you! |
| furman first 5k training plan: Run Arthur Lydiard, Garth Gilmour, 1978 |
| furman first 5k training plan: Eat for Life Joel Fuhrman, 2020 #1 New York Times bestselling author finally reveals the specific guidelines behind his famously no-nonsense, results-driven nutrition plan-Food to Live promises to add years to your life and life to your years!-- |
| furman first 5k training plan: The Winning Eye Michel Gueorgiou, Jean-Claude Ragache, Rémi Gueorgiou, Nicholas Waller, 2018 |
| furman first 5k training plan: Running After Forty Runner's World Editors, 1980 |
| furman first 5k training plan: Running to the Top Arthur Lydiard, 2013-09-15 Succesful coach Arthur Lydiard presents an overview of the techniques of middle and long distance running. Besides detailed schedules for the training, the book includes tips concerning equipment and outfit, nutrition, prevention of injury, therapy and the relationship between the coach and the athlete. |
| furman first 5k training plan: Runner's World Run Less, Run Faster Bill Pierce, Scott Murr, Ray Moss, Editors of Runner's World Maga, 2012-04-10 The Furman Institute of Running and Scientific Training (known as FIRST) is dedicated to make running more accessible and limit overtraining and burnout while producing faster race times. FIRST is one of the foremost experts in the world on the science of running; its authority is unmatched and the promise of training less and accomplishing more has made the first two editions of Run Less, Run Faster a solid and steady seller. With 50 percent updated content, this new edition of Runner's World Run Less, Run Faster by Bill Pierce, Scott Murr, and Ray Moss continues to promise the same tantalizing results: Readers can get stronger, faster, and better by training less. It will also include more sections for novice runners, broadening the audience appeal, as well as training plans tailored to the new qualifying times for the Boston Marathon. The quality-over-quantity approach optimizes training time and yields better performance—results runners will love no matter what distance they are racing. |
| furman first 5k training plan: Runner's World , 2006-09 Runner's World magazine aims to help runners achieve their personal health, fitness, and performance goals, and to inspire them with vivid, memorable storytelling. |
| furman first 5k training plan: Runner's World , 2006-09 Runner's World magazine aims to help runners achieve their personal health, fitness, and performance goals, and to inspire them with vivid, memorable storytelling. |
| furman first 5k training plan: Business Week , 2007-04 |
| furman first 5k training plan: Run, Rinse, Repeat Mike Boza, 2012-09-18 Run, Rinse, Repeat is Coach Mike Bozas story of his 2011 Plant High School cross country teams quest to win a historic state championship and his own preparation for the 2012 ING Miami Marathon. The Hall of Fame coach shares his passion for running and valuable insights into training, racing and coaching from his thirty years of experience. Coach Boza offers thoughtful and often humorous reflections on his running journey. |
| furman first 5k training plan: Runner's World , 2006-09 Runner's World magazine aims to help runners achieve their personal health, fitness, and performance goals, and to inspire them with vivid, memorable storytelling. |
| furman first 5k training plan: Runner's World Run Less, Run Faster Bill Pierce, Ed.D., Scott Murr, Ed.D., Ray Moss, Ph.D., 2007-05-15 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. |
| furman first 5k training plan: Runner's World Run Less Run Faster Bill Pierce, Scott Murr, 2021-01-19 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. |
| furman first 5k training plan: Bulletin - U.S. Coast Guard Academy Alumni Association United States Coast Guard Academy. Alumni Association, 1995 |
| furman first 5k training plan: New York , 2003 |
| furman first 5k training plan: Government Reports Announcements & Index , 1979-08 |
Furman University | Top Private Liberal Arts University in ...
At Furman, ambition turns into action. Learn what drives you through hands-on learning and real-world experiences that launch you toward success. Furman has transformed the educational …
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Furman Power Conditioners - Protect and optimize audio and video equipment with Furman trusted power conditioning products. The choice of every professional.
Furman University - Wikipedia
Furman University is a private university in Greenville, South Carolina, United States. Founded in 1826 and named after Baptist pastor Richard Furman, [A 2] the liberal arts university is the …
Introducing Furman - Furman University - Modern Campus …
Jun 10, 2025 · Founded in 1826, Furman is a private, undergraduate liberal arts and sciences university of 2,800 students in Greenville, S.C. The university is noted for its rigorous …
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Majors, Minors & Programs | Academics | Furman University
Nationally recognized as a top liberal arts and sciences university, Furman offers more than 70 majors, minors and programs, all designed to help further your passions and achieve your …
Furman University - Official Athletics Website
JACKSONVILLE, Fla. -- Furman junior Carly Wilkes placed 30th in the women ' s 10, 000m Thursday in day two of the NCAA Outdoor Track and Field Championships East Preliminaries, …
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Undergraduate Admissions - Furman University - Modern Campus ...
Jun 9, 2025 · We encourage prospective students to be intentionally engaged with Furman by communicating with their Admissions Counselor or visiting campus to connect with students …
Furman University - About
Founded in 1826, Furman University is one of the nation’s premier liberal arts and sciences universities, offering rigorous academics, broad research opportunities, a robust visual and …
Furman University | Top Private Liberal Arts University in ...
At Furman, ambition turns into action. Learn what drives you through hands-on learning and real-world experiences that launch you toward success. Furman has transformed the educational …
Furman Power Conditioners | Pro Audio Video & Home Theater ...
Furman Power Conditioners - Protect and optimize audio and video equipment with Furman trusted power conditioning products. The choice of every professional.
Furman University - Wikipedia
Furman University is a private university in Greenville, South Carolina, United States. Founded in 1826 and named after Baptist pastor Richard Furman, [A 2] the liberal arts university is the …
Introducing Furman - Furman University - Modern Campus …
Jun 10, 2025 · Founded in 1826, Furman is a private, undergraduate liberal arts and sciences university of 2,800 students in Greenville, S.C. The university is noted for its rigorous academic …
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Majors, Minors & Programs | Academics | Furman University
Nationally recognized as a top liberal arts and sciences university, Furman offers more than 70 majors, minors and programs, all designed to help further your passions and achieve your …
Furman University - Official Athletics Website
JACKSONVILLE, Fla. -- Furman junior Carly Wilkes placed 30th in the women ' s 10, 000m Thursday in day two of the NCAA Outdoor Track and Field Championships East Preliminaries, …
Furman CN-3600S E Power Sequencer | Advanced Power …
Discover the Furman CN-3600S E Power Sequencer for superior power control, advanced protection, and seamless integration. Perfect for AV systems.
Undergraduate Admissions - Furman University - Modern Campus ...
Jun 9, 2025 · We encourage prospective students to be intentionally engaged with Furman by communicating with their Admissions Counselor or visiting campus to connect with students …
Furman University - About
Founded in 1826, Furman University is one of the nation’s premier liberal arts and sciences universities, offering rigorous academics, broad research opportunities, a robust visual and …
