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Imperial Library
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Index
Cover
Title Page
Copyright
Contents
Foreword
Preface
SECTION I: TRAINING WITH PURPOSE
Chapter 1: The FIRST 3Plus2 Training Program
Chapter 2: Principles of Training
Chapter 3: Realistic Goals
Chapter 4: FIRST Steps for New Runners
SECTION II: BECOMING FASTER WITH FIRST
Chapter 5: FIRST Fundamentals
Chapter 6: Three Quality Runs: The “3” of the 3Plus2 Training Program
Chapter 7: Essential Cross-Training: The “2” of the 3Plus2 Training Program
Chapter 8: Rest and Recovery
SECTION III: PERFORMANCE FACTORS
Chapter 9: Running Hot and Cold
Chapter 10: Altitude Training and Racing
Chapter 11: Running Injuries
Chapter 12: Running Nutrition
Chapter 13: Body Composition
SECTION IV: ESSENTIAL ELEMENTS TO BE A FIT FIRST RUNNER
Chapter 14: Strength Training for Runners
Body-Weight Squat
Walking Lunges with Hands Overhead
Box Step-Ups
Elevated Single-Leg Split Squat
Single-Leg Calf Raise
Hip-Extension Leg Curl with Exercise Ball
Lateral Step with Mini-Band
Kickbacks with Mini-Band
Clamshell with Mini-Band
Bridge/Pelvic Thrust with Feet Flat
Single-Leg Bridge/Pelvic Thrust
Push-Ups (Standard or Modified)
Dumbbell Clocker Shoulder Raise
Dumbbell Curl to Press
Quadruped/Pointer Dog
Abdominal Crunch on Exercise Ball
Reverse Crunch with Exercise Ball
Chapter 15: Flexibility and Form
Dynamic Side Lunge
Dynamic Single-Leg Dead Lift
Dynamic Bent-Knee Forward Swing
Dynamic Bent-Knee Lateral Swing
Dynamic Straight-Leg Lateral Swing
Open High Kneel
Pigeon Pose
Quadriceps Stretch with Roller
Piriformis Stretch with Roller
Low Back Stretch with Roller
Hamstrings Stretch with Roller
ITB Stretch with Roller
Gastrocnemius Stretch with Roller
Tall Kneeling Stretch
Hamstrings Stretch with Rope
Piriformis Stretch
Low Back Stretch #1
Cobra/Prone Back Extension
Low Back Stretch #2
Spinal Rotation Stretch
Hip Abductors/ITB Stretch with Spinal Rotation
Isolated Gastrocnemius Stretch
Isolated Soleus Stretch
Chapter 16: Putting It All Together with the 7-Hour Workout Week
SECTION V: HOPKINTON OR BUST
Chapter 17: The Road to Boston Is Steeper
Appendix A: How to Calculate Paces
Appendix B: Pace Tables
Acknowledgments
Source Notes
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