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“small improvements come from lots of hard training, as opposed to the large improvements that came from moderate training when you were first beginning.”
― Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program
― Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program
“For health, more of your protein should be derived from plant sources so as to reduce fat intake. While we are not necessarily advocating a totally vegetarian diet, we are suggesting that endurance athletes and runners adopt a primarily plant-based diet.”
― Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program: Become a Faster, Stonger Runner with the Revolutionary First Training Program
― Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program: Become a Faster, Stonger Runner with the Revolutionary First Training Program
“WEEK WORKOUT #1 WORKOUT #2 WORKOUT #3 #1 W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min #2 W: 10 min (R: 2 min, W: 2 min) X 3 W: 10 min W: 10 min (R: 2 min, W: 2 min) X 3 W: 10 min W: 10 min (R:2 min, W: 2 min) X 3 W: 10 min #3 W: 10 min (R: 2 min, W: 1 min) X 4 W: 10 min W: 10 min (R: 2 min, W: 1 min) X 4 W: 10 min W: 10 min (R: 3 min, W: 2 min) X 3 W: 10 min #4 W: 10 min (R: 3 min, W: 1 min) X 4 W: 10 min W: 10 min (R: 3 min, W: 1 min) X 4 W: 10 min W: 10 min (R: 3 min, W: 1 min) X 5 W: 10 min #5 W: 10 min (R: 4 min, W: 2 min) X 4 W: 10 min W: 10 min (R: 4 min, W: 2 min) X 4 W: 10 min W: 10 min (R: 4 min, W: 1 min) X 5 W: 10 min #6 W: 10 min (R: 4 min, W: 1 min) X 6 W: 10 min W: 10 min (R: 4 min, W: 1 min) X 6 W: 10 min W: 10 min (R: 5 min, W: 1 min) X 5 W: 10 min #7 W: 10 min (R: 5 min, W: 1 min) X 6 W: 10 min W: 10 min (R: 5 min, W: 1 min) X 6 W: 10 min W: 10 min (R: 6 min, W: 1 min) X 5 W: 10 min #8 W: 10 min R: 1 mile W: 5 min (R: 6 min, W: 1 min) X 3 W: 10 min W: 10 min R: 1 mile W: 5 min (R: 6 min, W: 1 min) X 3 W: 10 min W: 10 min R: 1 mile W: 5 min R: 1 mile W: 10 min #9 W: 10 min R: 1.5 miles W: 10 min W: 10 min R: 1.5 miles W: 5 min R: .5 mile W: 5 min W: 10 min R: 2 miles W: 5 min #10 W: 10 min R: 2 miles W: 5 min W: 10 min R: 2 miles W: 5 min W: 10 min R: 2.5 miles W: 5 min #11 W: 10 min R: 2 miles W: 10 min W: 10 min R: 2 miles W: 10 min W: 10 min R: 3 miles W: 5 min #12 W: 10 min R: 2 miles W: 10 min W: 10 min R: 2 miles W: 10 min W: 10 min R: 3.1 miles (5K) Race W: 5 min”
― Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program
― Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program
