Pete Magill - Build Your Running Body

PRAISE FOR

BUILD YOUR RUNNING BODY

This is so good. Honestly, I think this is the best running book ever.

Bob Anderson , founder of Runners World and of the Double Road Race 15K Challenge and the Double Training Program

Build Your Running Body represents something new and needed in sports literature. This is the right stuff for runners who want to get faster, enjoy running more, and stay injury-free for a lifetime.

Bill Rodgers , four-time winner of both the New York City and Boston marathons

At last, a running book that shows us how to enjoy running all through life, and thats as interesting as the sport we love so much.

Kathrine Switzer , first woman to officially run the Boston Marathon and author of Marathon Woman

Build Your Running Body is the most useful, info-packed, and comprehensive training manual Ive ever read. Coaches will find it invaluable, and runners of all levels will use it as a complete guide to reaching their goals.

Amby Burfoot , 1968 Boston Marathon winner and Runners World editor-at-large

I wish Id had an encyclopedia on running like Build Your Running Body long ago. Its comprehensivefilled with relevant and valuable guidanceand articulated in a way that even the most novice runner can understand.

Jacqueline Hansen , two-time world-record holder for the womens marathon, Boston Marathon winner, and first woman to run a sub-2:40 marathon

A wonderful combination of running science with real-world wisdom for modern runners. When Pete Magill talks, smart runners listen.

Scott Douglas , Runners World senior content editor

Coach Tom Schwartz possesses an understanding of training and racing that is world class. Utilizing an unconventional approach to training, Tom crafted a program that improved my endurance, my long-term development, and, most importantly, my confidence. Tom made me a champion.

Kevin Miller , multiple times USA masters age-group and age-graded national champion

Build Your Running Body is nothing short of the Unified Theory of Running. Packed with delightfully fun-to-read advice and asides, it squeezes a century of technical research and coaching wisdom into a book of bite-sized lessons. Techniques and training, energy systems and recipes, race strategy and injury preventionthis book covers it all.

Ken Stone , founder and editor of MastersTrack.com

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 dont!

Steve Scott , former American record-holder in the mile (3:47.69), 3-time Olympian, 10 times ranked #1 American miler, and world record-holder for most sub4 minute miles (136)

You will not want to put Build Your Running Body down. Its OK to miss a training day to learn from Pete Magills knowledge and experiencerunners of all ages and abilities will be smarter just by getting this book in their hands. Its filled with good, honest common sense gained from years of experience and results.

Rod Dixon , winner of the 1983 New York City Marathon, Olympic Medalist, two-time World Cross Country Championship Medalist, and founder of KiDSMARATHON

Build Your Running Body masterfully breaks down the essentials of running-specific training and will help bring you to the starting line of your next race happier, healthier, and faster than ever! Pete Magill is a master, and thats not just an age group designation! The wealth of knowledge in this book is truly remarkableit shares much of what has allowed Pete to continue to thrive as an athlete and has something to teach every aspiring runner out there. Its truly a must have!

Will Leer , 2013 USA Champion, Indoor Mile & Indoor 3000 Meters

BUILD YOUR RUNNING BODY

A TOTAL-BODY FITNESS PLAN FOR ALL DISTANCE RUNNERS, FROM MILERS TO ULTRAMARATHONERS

RUN FARTHER, FASTER, AND INJURY-FREE

Pete Magill, Thomas Schwartz, and Melissa Breyer

PHOTOGRAPHS BY DIANA HERNANDEZ

BUILD YOUR RUNNING BODY: A Total-Body Fitness Plan for All Distance Runners, from Milers to UltramarathonersRun Farther, Faster, and Injury-Free
Copyright Pete Magill, Thomas Schwartz, and Melissa Breyer 2014
Photographs copyright Diana Hernandez, 2014

All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher.

The Experiment, LLC
220 East 23rd Street Suite 301
New York, NY 10010-4674
www.theexperimentpublishing.com

This book is not intended as a substitute for the medical advice of physicians or other clinicians. Readers should consult with a physician, dietitian, or other health-care professional before beginning or making any changes to a diet, exercise, or health program. The authors and publisher expressly disclaim responsibility for any liability, loss, or riskpersonal or otherwisewhich is incurred, directly or indirectly, as a consequence of the use and application of any of the contents of this book.

The Experiments books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fundraising or educational use. For details, contact us at .

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized.

Library of Congress Cataloging-in-Publication Data

Magill, Pete.

Build your running body : a total-body fitness plan for all distance runners, from milers to ultramarathoners run farther, faster, and injury-free / Pete Magill, Tom Schwartz, and Melissa Breyer ; photographs by Diana Hernandez.
pages cm.
Includes index.

ISBN 978-1-61519-102-4 (pbk.) -- ISBN 978-1-61519-103-1 (ebook) 1. Long-distance running--Handbooks, manuals, etc. 2. Running--Handbooks, manuals, etc. 3. Running--Training--Handbooks, manuals, etc. 4. Running--Physiological aspects--Handbooks, manuals, etc. 5. Runners (Sports)--Handbooks, manuals, etc. I. Title.
GV1062.M34 2014
796.42--dc23

2014010816

ISBN 978-1-61519-102-4
Ebook ISBN 978-1-61519-103-1

Cover design by Orlando Adiao
photograph courtesy of AquaJogger
photograph courtesy Roger Sayre
Food photographs beginning chapters courtesy of John Fell
Text design by Pauline Neuwirth, Neuwirth & Associates, Inc.

Manufactured in the United States of America
Distributed by Workman Publishing Company, Inc.
Distributed simultaneously in Canada by Thomas Allen and Son Ltd.

I confess: When I was first asked to write the foreword for Build Your Running Body, I thought, Oh no, not another training manual. Those of us who have been in the sport for years have seen these manuals come and go. I have read books that even Ia practicing physician, avid runner, and coachhave had trouble wading through, so burdened were they with complex running physiology. As every good physician and coach knows, the essence of communication is getting the message across. Would this book get its message across?