Section I. Training with Purpose
Chapter 1. The FIRST 3Plus2 Training Program
Chapter 2. Realistic Goals
Chapter 3. First Steps for the New Runner
Section II. how to follow the FIRST Training Program
Chapter 4. FIRST Fundamentals
Chapter 5. Three Quality Runs
Chapter 6. Essential Cross-Training
Chapter 7. Rest and Recovery
Chapter 8. Year-Round Training
Section III. Performance Factors
Chapter 9. Running Hot and Cold
Chapter 10. Running Injuries
Chapter 11. Running Nutrition
Section IV. Supplemental Training
Chapter 12. Strength Training for Runners
Chapter 13. Flexibility and Form
Section V. Boston and Beyond
Chapter 14. Triathlons, Trails, and Ultras
Chapter 15. The Road to Boston Is Steeper
Appendix A. How to Calculate Paces
Appendix B. Road Age Standards wma 2010
Appendix C. Road Age Factors wma2010
