Description

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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 personal record. 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.

To run your fastest 5K, you’ll need smart preparation. Magill shows how you can achieve top running fitness and racing readiness. The 25 crucial keys to unlock your fastest race include how to:

• 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
• Utilize a healthy diet to reach your ideal racing weight
• Race tactically from start line to the finish
• And much more!

In addition, Fast 5K includes 12-week and 16-week training plans to suit runners of all abilities. 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.

About the Author

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Pete Magill is a running coach, world-class runner, and contributor to Runner’s World, PodiumRunner, and formerly to Running Times. As a coach, Magill has led his masters clubs to 19 USATF National Masters Championships in cross country and road racing. Currently a coach with Southern California’s Cal Coast Track Club and California Triathlon Club, Magill has worked with athletes of all ages, from youth through masters. He holds multiple American and world age-group records in the sports of track & field and road racing, and he is a 5-time USA Masters Cross Country Runner of the Year. His popular columns, Magill on Masters, The Long Run, and The Performance Page covered training, nutrition, and mental training. Magill is author of SpeedRunner, Build Your Running Body, and The Born Again Runner.

Praise For…

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Praise for Fast 5K and Pete Magill

“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 5Kor you might get beat by someone who did.”
— Sean Wade, Olympic marathoner, masters world record holder, and founder of the Kenyan Way

“Pete Magill is the Mr. Miyagi of running. He will build you up comprehensively for a lifetime of happy running, and you won’t even have to paint his fence or wax his car.”
— Jay Duplass, American film director, author, and actor

“This thorough book covers all aspects of training and racing the 5K, yet reads with an easy familiarity, based on Magill’s experience as a runner, coach, and student of the sport. Magill knows what you need to do to improve and where you’re likely to make mistakes. Anyone who reads and follows this book will undoubtedly become a better runner and likely end up with a 5K PR.”
— Jonathan Beverly, editor-in-chief of PodiumRunner, and author of Run Strong, Stay Hungry and Your Best Stride

“If I were looking for advice on how to run smart, race smart, and stay injury-free over the years, I’d buy Pete Magill’s Fast 5K. Pete is one of the most knowledgeable running coaches in the USA and proves his successful racing year after year after year.”
— Bill Rodgers, four-time winner of both the New York City and Boston marathons

“Whether you’re just starting out as a runner or starting afresh, you can do no better than heed the guidance of running’s ultimate comeback kid, Pete Magill.”
— Matt Fitzgerald, author of How Bad Do You Want It? and Racing Weight

“Pete Magill must have found the fountain of youth. I coach college students, and he consistently outruns half my team! He must know something the rest of us don’t!”
— Steve Scott, head track coach at Cal State San Marcos, 3-time Olympian, former American record holder in the mile