Spend two hours with Pete Magill's Fast 5K and you'll know how to run your fastest 5K. In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill's essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever.
From the Back Cover THE 5K DEMANDS THE SPEED OF A MILER AND THE ENDURANCE OF A MARATHONER. To run your fastest 5K, you'll need smart preparation. In this focused, no-nonsense guide, celebrated running coach Pete Magill lays out the 25 crucial keys to running your best race. With wisdom gained from setting multiple American and world age-group records, as well as leading his team to 19 USA national championship titles, Magill shows how you can achieve top running fitness and race readiness. Whether you are new to the distance or toeing the line again for a personal best, Fast 5K is a must-have resource for reaching your goals. Fast 5K offers crucial keys to unlock your fastest race: * Figure out optimal training volume and intensity * Pace tempo runs for maximum benefit * Strengthen and build muscle fibers with hill running * Design strength, plyo, and technique routines that really work * Prevent injury with strategic tapering, recovery, and drills * Race tactically from the start line to the finish With 12-WEEK and 16-WEEK TRAINING PLANS to suit runners of all abilities, Fast 5K is the most crucial key of all to running your very best race. PETE MAGILL is a world-class 5K runner, with multiple American and world age-group records in track & field and road racing, and is a 5-time USA Masters Cross Country Runner of the Year. He is a coach, columnist, and author of SpeedRunner , Build Your Running Body , and The Born Again Runner .