{"product_id":"9780593232231","title":"Runner''s Wrld Run Less Run Fa","description":"\u003cdiv\u003e\n\u003cp\u003eThis non-fiction guide for runners offers a science-backed approach to improving race times with less training. Centered on the Furman Institute of Running and Scientific Training (FIRST) method, it emphasizes efficiency, injury prevention, and steady progress. It’s written for runners of all levels who juggle busy schedules and want practical, encouraging guidance that fits real life.\u003c\/p\u003e \u003cp\u003eThe book lays out clear plans for 5k, 10k, half-marathon, and marathon, built around a simple 3PLUS2 rhythm: 3 quality runs—track repeats, tempo runs, and the long run—plus 2 aerobic cross-training sessions such as swimming, rowing, or cycling. It also offers goal-setting strategies, recovery and injury rehab guidance, strength training ideas, and nutrition tips. The revised edition adds a preface, updated Boston Marathon qualifying benchmarks, new exercise photos, climate and elevation charts, and refreshed nutrition recommendations to keep training relevant for today’s runners.\u003c\/p\u003e \u003cul\u003e \u003cli\u003eCore structure: 3 quality runs with tempo, track repeats, and long runs plus 2 cross-training days to build endurance while reducing burnout\u003c\/li\u003e \u003cli\u003ePlans for 5k, 10k, half-marathon, and marathon, with practical adjustments for elevation and climate\u003c\/li\u003e \u003cli\u003eInjury prevention, recovery strategies, and strength work to support sustainable progress\u003c\/li\u003e \u003cli\u003eNutrition guidance and pacing tips designed for real-life training schedules\u003c\/li\u003e \u003cli\u003eClear charts, photos, and easy-to-follow progression that make learning actionable\u003c\/li\u003e \u003cli\u003eGoal setting, tracking, and evidence-based methods to improve lactate-threshold pace and overall speed\u003c\/li\u003e\n\u003c\/ul\u003e \u003cp\u003eAfter finishing, readers gain a confident, time-efficient framework for training that yields tangible race results while maintaining balance and motivation. It fosters curiosity, resilience, and a healthier relationship with training, leaving a lasting impression of practical empowerment for runners seeking steady gains.\u003c\/p\u003e\n\u003c\/div\u003e","brand":"Crossword.in","offers":[{"title":"Default Title","offer_id":48540574154969,"sku":"9780593232231","price":1473.0,"currency_code":"INR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0648\/3066\/9017\/files\/71OAvOCo2VL._SL1500.jpg?v=1776671038","url":"https:\/\/www.crossword.in\/products\/9780593232231","provider":"Crossword.in ","version":"1.0","type":"link"}