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, by William James Pierce
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Product details
File Size: 11168 KB
Print Length: 320 pages
Publisher: Rodale Books; Second Edition, Revised edition (April 10, 2012)
Publication Date: April 10, 2012
Sold by: Random House LLC
Language: English
ASIN: B007PF7LBE
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Amazon Best Sellers Rank:
#93,352 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
Pros:- Helpful for what to run for those of us with limited days to do it.- Convincing about the value of intensity.- Easy to navigate - especially finding charts in Kindle version.Cons:- A bit of a bait-and-switch on "run less" when an hour of cross-training twice/week is supposed to replace runs.- Too much marathon focus - it's not every runner's goal. Accordingly, lots of superfluous information.- Filler inspirational stories - book could have been shorter in many ways.
As a 45 year old runner who got back into running after 10 years of inactivity, I wanted a simple and injury free method to get back into shape so I could run a half marathon in 6 months. I read many articles and running methods and sometimes its the simple ones that are most effective. This book breaks the oldest training myth of "no pain no gain" and the more miles you run, the better you will be. Since my goal was to maximize training without injury, I couldn't run max miles so that is reason why this book makes the most sense. Running three times a week with dedicated and focused purpose (medium tempo run, interval and slow long run) will provide maximum gains while avoiding injuries. After 3months, I can already run 13.1 miles with 10:30pace and that's medium intensity. I'm sure I can run the half marathon in less than 2hrs. I'm a believer.
I believe this book was intended for serious runners; runners who want to train to be their best in specific events. I believe the training method would work well for anyone at any level or pace, but most of the information seems to be geared towards qualifiers for the Boston Marathon. Also, while the book will work for runners of all levels, from beginning to very experienced runner, the authors do recommend that you are able to run at least 15 miles per week for three months before starting their training program.The premise of the book is one of quality over quantity. Instead of increasing your running each week with a lot of junk miles, the authors recommend three key runs per week. The key runs include a tempo run, track work, and one long run. The other days are for crosstraining and rest.One recommendation from the authors that struck me is that you should concentrate on just three or four important races per year and train for those, rather than run a lot of races, something that would be difficult for me, because I love races. But that is how marathon runners become their best.I'm not running quite 15 miles per week right now, so I can't give a testimonial on how well this training plan works for me, but I am planning to run a half marathon in a few months and by the time I finish that I will have been running more than 15 miles per week for more than three months, so I will be able to test the entire training plan. For now, I am including track work in my current training plan. That much I know I need to do.The book is an easy read and makes a lot of sense. If you are a runner and you want to improve, but you thought the only way to do better is to run more, read this book. I think you'll find that by improving the quality of your training you can do better without adding more miles. At least that's what many runners who have already started using this training method have said.
My copy of this book is completely dog eared and marked with pink highlights. This training method is really effective. Running hard but only three days per week helps me recover from each run I can see myself getting faster. I feel like a real runner. I also do the two days per week of cross training. I bought a rower and an indoor cycling bike for this purpose. There are training guides for using the exercise equipment which have made the equipment enjoyable to use. This book is very inexpensive and I recommend it to everyone wanting to run faster.
This book helped me shave 1:30 minutes per mile off my 5K pace (Went from 9:30 pace to finished a race at 8 flat. I'm a 41 female and have been running for 4 years). Best of all, I did it without running daily. I was having knee issues so wanted to give this a try and it has helped so much. I now do cross training on my non running days. Again, great info for any runner.
A remarkable book that will assist any runner who is wise enough to follow all the guidelines as written.. I have started my program on Sunday 30th April 2017, and have now completed 2 cross training sessions, the first two key runs, 1 strength session and 2 stretching sessions and feel as if I have already achieved something that I had not done before.
So far I love this book. It's a little confusing at times, but I'm trying to figure it all out. The only thing I don't like is that it states that novice runners can do the training programs, but even for novice it starts out with high miles for long run days. I'm not sure how well that will do on the body of a beginner runner. Other than that, I REALLY like this book because it gives me an organizational plan.
When you live an extremely busy life, and yet running is the very last thing you'd give up, you'll need to prioritize your workouts. This book focuses on the key sessions that will keep the runner fit and marathon ready. Whether you race well, your best or otherwise using the program prescribed depends on your genetic makeup, and your inherent/base fitness level. Still this book gives me comfort that a very busy lifestyle doesn't mean you've to be any less competitive.
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