FAST 5K: 25 CRUCIAL KEYS AND 4 TRAINING PLANS
Book ID/图书代码： 13793019C00001
English Summary/英文概要： 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.
Chinese Summary/中文概要： 著名的跑步教练皮特•马吉尔在他的5公里跑步比赛快节奏终极指南中，揭示了设定你下一个5公里个人记录的25个关键要素。马吉尔分享了他在带领19支球队参加美国全国锦标赛以及创下多个美国和世界年龄组和大师赛记录时所获得的辛苦得来的经验教训。
《快速5公里》分享了马吉尔找到你最快的跑步健身和准备比赛的关键。这25个关键要素包括最佳训练里程，有效的速度跑，最大摄氧量的训练，山坡往返跑，增强式训练，防止受伤的方法，恢复技巧，饮食指南和比赛体重，选择比赛平底鞋，等等。提供三个12周和一个16周的5公里训练计划，《快速5公里》是你最好的5公里跑时间的关键。
皮特•马吉尔是一名世界级的5公里跑运动员，个人获得多项美国和世界年龄组田径赛和公路跑的记录，是5届美国大师赛年度越野赛跑选手。现在在这本精练的指南中，你可以得到世界级的建议，教你如何跑完有史以来最快的5公里。（YYW）
Awards/获奖情况：“皮特•马吉尔的跑步生涯证明了他是‘5公里大师’。这本指南证明了他在教别人如何提高5公里成绩方面也是最擅长的。照皮特说的去做，你一定会跑得更棒、更健康、更快。”――安比•伯富特，1968年波士顿马拉松冠军，《奔跑永无止境》与《跑步者人生意义指南》的作者。
“如果你想5公里跑得更快，但不知道从哪里开始，皮特•马吉尔已经为你做了研究，所以你可以直接拿来主义。在《快速5公里》中，他将多年的教练和运动员经验与最新的科学知识结合起来，帮助你从训练中获得最大的收获。他真的是5公里跑者最好的朋友。-克劳德特 •格罗尼戴尔，美国全国冠军，NCAA冠军，前NCAA女子800米全国纪录保持者
“我以前说过，现在再说一遍:如果你想跑得更快，就照皮特•马吉尔说的做。就是这么简单。——斯科特•道格拉斯，《跑步者世界》的特约撰稿人，《高级马拉松》和《运动员CBD指南》的作者
皮特最新的学术佳作，它是趣味横生，是值得一读的财富。皮特在分享达到卓越5公里跑的最聪明的步骤的同时，引爆了所有的无知。——肯•斯通，《大师田径新闻》的创始人和编辑，《圣地亚哥时报》特约编辑
“皮特•马吉尔的《快速5公里》就像你指尖上有一个私人教练。他分解了5公里跑训练的组成部分，让关键点易于消化，使所有能力的跑步者受益。在你开始下一个5公里跑的训练之前，你会想要读这本书，否则你可能会被那些读了这本书的人打败。——肖恩•韦德，奥运会马拉松运动员，大师赛世界纪录保持者，肯尼亚之路的创始人
“Pete Magill’s running career has shown he’s the ‘master of the 5K.’ This guidebook proves that he’s also the best at teaching others how to improve their 5K performance. Do what Pete says, and you’re sure to run stronger, healthier, and faster.”―Amby Burfoot, 1968 Boston Marathon winner and author of Run Forever and The Runner’s Guide to the Meaning of Life
“If you want to run a faster 5K but don’t know where to start, Pete Magill has done the research so you don’t have to. In Fast 5K, he combines years of experience as a coach and competitor with the latest science to help you get the most out of your training. He’s truly a 5K runner’s best friend.”―Claudette Groenendaal, USA National Champion, NCAA Champion, former NCAA Women’s national record holder for 800 meters
“I’ve said it before, and I’m saying it again: If you want to run faster, do what Pete Magill says. It’s that simple.”―Scott Douglas, Runner’s World contributing writer and author of Advanced Marathoning and The Athlete’s Guide to CBD
“Pete’s latest marvel of scholarship is a hoot to read and a treasure to follow. Pete explodes all ignorance while sharing the most intelligent steps to 5K excellence.”―Ken Stone, founder and editor of Masters Track and Field News, contributing editor for Times of San Diego
“Pete Magill’s Fast 5K is like having a personal coach at your fingertips. His easy-to-digest keys break down the components of 5K training in a way that will benefit runners of all abilities. You’ll want to read this book before you start training for your next 5K―or you might get beat by someone who did.”―Sean Wade, Olympic marathoner, masters world record holder, and founder of the Kenyan Way
About the Author/作者介绍： 皮特•马吉尔今年58岁，是跑步大师、教练和作家。他是《塑造你的跑步身体》(the Experiment, 2014)一书的主要作者，《重生的跑步者》、《速跑者》、《快速5公里：25个关键点和4个训练计划》(VeloPress, 2019年9月10日)的作者。马吉尔是《跑步时代》杂志的前高级作家和专栏作家，《双跑者》杂志的前编辑，《跑步者世界》和《竞争对手》杂志的频繁撰稿人，《领奖台跑步者》网站的专栏作家。30多岁的时候，马吉尔成为了一名编剧，把剧本卖给了新线电影和迪斯尼。马吉尔作为教练，曾教过各种级别的人，在青年、高中、开放和硕士级别担任教练。作为一名大师级运动员，他带领他的南加州俱乐部参加了19次全国越野和公路赛车锦标赛。目前，他是加州海岸田径俱乐部的一名跑步教练，加州铁人三项俱乐部的耐力教练，以及各级别的跑步者的私人教练。他曾五次获得美国大师级越野跑年度奖，是50岁以上的美国长跑运动员中跑得最快的5公里和10公里（分别为15:02和31:11)选手，并保持着多项美国和世界年龄组纪录。马吉尔住在加利福尼亚州的阿塔迪纳，为加州海岸田径俱乐部效力。Pete Magill is a 58-year-old masters runner, coach, and writer. He is the lead author of the book BUILD YOUR RUNNING BODY (The Experiment, 2014) and author of THE BORN AGAIN RUNNER (The Experiment, 2016), SPEEDRUNNER (VeloPress, 2018), and FAST 5K: 25 CRUCIAL KEYS AND 4 TRAINING PLANS (VeloPress, September 10, 2019). Magill is a former senior writer and columnist for Running Times magazine, former Editor for Double Runner magazine, a frequent contributor to Runner’s World and Competitor magazines, and a columnist for the Podium Runner website. In his 30s, Magill was a screenwriter, with script sales to New Line Cinema and Disney. Magill has coached at the youth, high school, open, and masters levels. As a masters athlete, he’s led his Southern California clubs to 19 national championships in cross country and road racing. Currently, he’s a running coach with the Cal Coast Track Club, endurance coach for the California Triathlon Club, and a private coach for runners at all levels. He’s a five-time USA Masters Cross Country Runner of the Year, the fastest-ever American distance runner over age 50 in the 5K and 10K (15:02, 31:11, respectively), and holds multiple American and world age group records. Magill lives in Altadena, California, and competes for the Cal Coast Track Club.
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