Faster Road Racing
Autor Pete Pfitzinger, Philip Latteren Limba Engleză Paperback – 12 mar 2027
Organizată metodic pentru a transforma ambiția în rezultate măsurabile, această lucrare semnată de Peter Pfitzinger și Philip Latter propune o abordare structurată a alergării pe șosea. Notăm cu interes progresia logică a volumului: prima parte este dedicată fundamentelor — de la fiziologia efortului și nutriție, până la importanța crucială a recuperării și a perioadelor de „tapering” (reducerea volumului înainte de cursă). Partea a doua oferă planuri de antrenament riguroase, diferențiate pe distanțe populare precum 5K, 10K sau semi-maratonul, oferind soluții concrete pentru creșterea vitezei și a rezistenței. Cine a experimentat metodele din Runner's World Run Less Run Faster va aprecia aici profunzimea detaliilor tehnice și accentul pus pe volumul de bază (base training). În timp ce alte ghiduri se concentrează pe simpla finalizare a cursei, Faster Road Racing se adresează celor care doresc să își depășească limitele personale. Subliniem includerea unui capitol special pentru alergătorii „masters”, recunoscând nevoile fiziologice diferite ale atleților de peste 40 de ani, un aspect adesea ignorat în manualele standard. Stilul de viață al unui alergător de performanță este aici decodificat prin date științifice și experiență practică, oferind un sistem complet de pregătire fizică și mentală.
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Specificații
De ce să citești această carte
Pentru alergătorul care a depășit etapa de începător și caută să își îmbunătățească timpii oficiali. Cartea oferă planuri de antrenament de elită adaptate pentru amatori, punând accent pe echilibrul dintre intensitate și recuperare. Veți câștiga o înțelegere profundă a mecanismelor vitezei, transformând fiecare sesiune de alergare într-un pas calculat spre un nou record personal.
Notă biografică
Philip Latter is a licensed clinical social worker and coauthor of two books, including Running Flow. He is a former senior writer for Running Times and contributor to Runner's World. Latter set four school records at the University of North Carolina at Asheville before transitioning to coaching. During his 15-year career at the high school and college levels, his teams won multiple state titles and placed at Nike Cross Nationals. He now works as a school-based therapist in Brevard, North Carolina, where he lives with his wife and two daughters.
Cuprins
Acknowledgments
Introduction
Part I. Training Components
Chapter 1. Elements of Training
Chapter 2. Balancing Training and Recovery
Chapter 3. Supplementary Training
Chapter 4. Fueling for Performance
Chapter 5. Considerations for Masters Runners
Chapter 6. Tapering for Peak Performance
Part II. Training for Peak Performance
Chapter 7. Following the Schedules
Chapter 8. Base Training
Chapter 9. Training for 5K Races
Chapter 10. Training for 8K and 10K Races
Chapter 11. Training for 15K and 10-Mile Races
Chapter 12. Training for the Half Marathon
Chapter 13. Training for Multiple Race Distances
Appendix A: Pace Chart
Appendix B: Equivalent Race Performances and Workout Paces (Miles-Based)
Appendix C: Equivalent Race Performances and Workout Paces (Kilometers-Based)
Glossary
References and Recommended Reading
Descriere scurtă
Faster Road Racing: 5K to Half Marathon is back and better than ever in the second edition. Now with a full-color interior, the latest training science, and updated training plans, you can get the latest insights on racing the 5K, 8K, 10K, 15K, 10-mile race, and half marathon. Experienced coaches and running authorities Pete Pfitzinger and Philip Latter offer best practices based on the latest sport science to give you an edge in your next race.
If you are looking for expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40--look no further than Faster Road Racing. From revised training schedules to comprehensive sidebars on hot topics in running, serious runners can use this all-inclusive resource to run their best race yet.
The second edition offers these features:
- Core training, flexibility, and strength training exercises to prevent injuries and build resilience
- Running technique drills that should be incorporated in every runner's training
- Substantial revisions to topics such as lactate threshold (LT) training, recovery guidance, and caffeine's impact on running performance
- Revised training plans with more flexibility to allow for life outside of running
- Sidebars covering passive heat acclimation, mental skills training, relative energy deficiency in sport (RED-S), low-carb/high-fat diets, mastering the treadmill, and much more
Faster Road Racing is the ultimate guide to training that will shave time off the most popular race distances. Ensure that your training is as efficient and effective as possible with advice from some of the most qualified authorities in running.
Descriere
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.