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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program
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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program

3.91  ·  Rating Details ·  2,231 Ratings  ·  198 Reviews
The Furman Institute of Running and Scientific Training (known as FIRST) is dedicated to make running more accessible and limit overtraining and burnout while producing faster race times. FIRST is one of the foremost experts in the world on the science of running; its authority is unmatched and the promise of training less and accomplishing more has made the first two edit ...more
Paperback, 320 pages
Published April 10th 2012 by Rodale Books (first published 2007)
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Community Reviews

(showing 1-30)
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J
Nov 17, 2008 J rated it really liked it  ·  review of another edition
I hate running. HATE it.

So you've probably guessed I'm not a runner. I am a reader though and if a printed page lies still long enough round here I eventually read it. Ranger Rick, Sports Afield, Transworld Surf... Yes, even Runner's World. I am married to a runner. I think. I don't see him much anymore since he's in training for the next marathon and, when I do see him, he's two sizes smaller than the already superfit hottie he was when I met him. Sometimes he's right here and I don't even noti
...more
Abel C
May 01, 2008 Abel C rated it it was amazing  ·  review of another edition
First, a concession statement: I met these guys at the NYC Marathon, and after only a few minutes of talking with them, I was smitten. They know their stuff and its hard to argue with their results. After reading the book, I can't wait to get training for my next race using the FIRST program.
Unfortunately the book itself is poorly organized and redundant. Better as a reference than a cover-to-cover read. I found myself flipping back and forth between chapters and having to double and triple chec
...more
Christina
Jul 19, 2010 Christina rated it it was amazing  ·  review of another edition
I'm usually too lazy to write Goodreads reviews, but I wanted to share my love for the FIRST training plans. I started using the FIRST training plans with the shorter version of their half marathon plan from Runner's World, and I found it to be a great fit. I then used the Runner's World version of their full marathon plan. I'm now using the longer version of the half marathon plan that's included in the book.

I don't really read training plans for the skillful writing style, so I don't care much
...more
Mandi | No Apathy Allowed
t is sadly ironic that as I write this post, I am sitting at home with a ridiculously miserable cold and am about as far from being able to run as I can get. But that hasn’t stopped me from dreaming, planning and scheming about my next races!

As someone who seems susceptible to injuries — running related (IT Band Syndrome) and otherwise – I was intrigued when I heard about the FIRST training plans, and quickly read their book Run Less, Run Faster. Their basic training concept is 3plus2: 3 quality
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Lance
Nov 09, 2010 Lance rated it it was amazing  ·  review of another edition
Run Less Run Faster

If you know nothing of the authors or of the work they have done that put Furman University on the runner's map, you may be wrinkling your forehead in wonderment that running less could actually help you run faster. Isn't that counter-intuitive?

And yet the method described within these pages makes sense when investigated further. The main idea is that running everyday wears down the body because the time that should be spent recovering from a workout is used to workout more. T
...more
Samantha
Jan 21, 2013 Samantha rated it really liked it  ·  review of another edition
Well, I definitely have not been training fast enough. This book not only has me running my once-a-week speedwork runs faster, but also has me doing a weekly tempo run at faster paces than I am used to and my weekly long run at a faster pace than I am used to. Crazy. Shockingly enough, I do manage to recover enough between runs and feel like it's getting... well, easier is relative. Still hard. But I feel pumped every time I'm able to do it. I do feel like basing all of those training paces off ...more
Min
Feb 02, 2009 Min rated it really liked it  ·  review of another edition
Recommends it for: Serious runner who runs faster than 10 min/mile pace
Recommended to Min by: Runner's World
Shelves: running
The book is so so but the FIRST training program come with it is excellent.

I started to use the program when I was running 10min/mile pace a year ago. Now I am working on 8:30 min pace for 5k and 9:30 pace for Half

I love the plan since I did see improvements on speed after doing Track, Tempo and long run at the prescribed pace for 3 months.

The intensity is a little demanding so it is hard... Be careful not to injury yourself...
Malin Friess
Jan 12, 2013 Malin Friess rated it it was amazing  ·  review of another edition
This is the most reasonable, scientifically based 1/2 marathon and marathon running training program available. If you like charts, paces (for 800 m, 5k up to marathon), and daily specific guidelines (6 miles at 8:05 pace) you will enjoy this book. And if you follow the 16 week program I think you will run the marathon time you are gunning for and qualify for the Boston Marathon.

A few concepts I agree with:

Running less and faster! While many marathon training programs (Hal Higdon) suggest runni
...more
hoopiefoot
Dec 18, 2013 hoopiefoot rated it really liked it  ·  review of another edition
Shelves: 2013-books
I really like how this book is laid out. It's easy to read and it seems like the workouts are written so they are easy to understand (but not necessarily do). Right now I'm in a base-building phase, so I haven't run the workouts, but they seem like they will be challenging but worthwhile.

I'm a little intimidated by the structure as I am usually more loosy-goosey in my training, but I think if I really want to buckle down and become more consistent and competitive I will follow this plan. I've a
...more
Ronald
Jan 22, 2016 Ronald rated it liked it  ·  review of another edition
You can find this book used on Amazon for a buck. It is a very good resource that goes nicely with Galloway's running method. Galloway is a little more careful about over extending one's physical condition. This method, First is careful about injury but at the same time makes clear suggestions regarding getting better times for races. It is a 3 run days a week and 2 cross training days(3plus2). There is a lot of good information in this book covering nearly every topic regarding running races of ...more
Linda
Jun 04, 2011 Linda rated it liked it  ·  review of another edition
Shelves: non-fiction, running
I read this book last year in preparation for my half. I have been rereading and referring to it a lot lately, because I am thinking about doing that same half, this year. Last year, I could not keep up the pace, and I ultimately did get injured. I don't blame the method, but it, definitely, isn't a conservative approach. So, if you have some underling issues, you could get hurt. I still buy into the basic training theory.
Doug Macy
Jan 04, 2012 Doug Macy rated it really liked it  ·  review of another edition
Shelves: running
Recommend read for the intermediate or advanced runner. The techniques and training philosophy are sound, with plenty of evidence to back them up. The workouts are quite technical, probably a bit too much so for the casual/beginning runner looking to gain some speed. It will continue to be a good reference to have on the shelf.
Michelle Gamboa
I think it's an ok book for those who run regularly and are under a 12 minute mile pace. If you're a beginner and over that pace, the charts don't go that high. There are some good tips, but you're going to do a lot of adjusting for the slower paces.
Bologna_frog
20141023 looks good. read no computer, phone. as with most things, I don't follow a plan. as with most things, following a plan would lead to greater results. Running really far and better is a 2015 goal, so this book may help me accomplish that.
Thu
Mar 30, 2015 Thu rated it liked it  ·  review of another edition
I didn't so much read it as skim through it intensely :) I like the plans they lay out, and the pace tables are so helpful. I didn't like the actual layout of the book, which required so much flipping around. I ended up dog-earing a lot. I will definitely try this method for a future marathon.
Rachel
Oct 26, 2015 Rachel rated it really liked it  ·  review of another edition
Read this again a year later. Nice book to go back to and refer. Might have to buy the hardcopy rather than have on kindle as better to refer back to. Great advice!
Foxxiebeki
Sep 08, 2012 Foxxiebeki rated it it was amazing  ·  review of another edition
This was the most helpful running book ever!
Kane See
Very informative book on running schedules and times. I've bought into its philosophy of less is more, that is, train more intensely, not more. It's a great reference for training times needed to hit a specific race time

I wish the book had more on training technique or running form though. And it is a bit repetitive. You learn what you need to in the first few chapters and can skip to the reference training tables after that
Marlon Hernandez
May 13, 2017 Marlon Hernandez rated it really liked it  ·  review of another edition
the book itself is easy to follow. each component has its own chapter and in-depth explanation. However, some of the vital info like recommended reps, how long to hold a pose, and other important details are lost in the typography. As for the training plan, it keeps your goals realistic and I'm a big fan of that. Hopefully will lead to a few PRs this year
MICHAEL
Jan 13, 2017 MICHAEL rated it really liked it  ·  review of another edition
Very happy with the comprehensiveness of this book. I used it to train for two fall 2016 marathons, and its training schedules were both challenging (but doable) and effective. Following its prescriptive workouts, I successfully ran several minutes faster than my goal pace.
Jennifer
Feb 26, 2017 Jennifer rated it it was amazing  ·  review of another edition
I've used this book many times to train for full marathons. The 3+2 works really well for me and my life. The runs are very aggressive, but the fact that there are only 3/week makes it manageable! I followed the 3:25 plan for the first time. Let's see what happens!
Josh
Sep 09, 2014 Josh rated it really liked it  ·  review of another edition
Shelves: health
For anyone who needs a specific program, this is a helpful book. The programs advocated are along the same lines as several others that I’ve read; these guys have just done it a little more scientifically than most others. In a nutshell, you need three quality runs per week – repeats, tempo, and a long run. The advice is consistent with other well-known and presumably functional running programs. About half the pages in the book consists of training tables and pace times for various running acti ...more
Henri Hämäläinen
I try to read couple of sports books every year. I've heard from couple of different sources that Run Less Run Faster is an excellent book for busy runners wanting to develop their run.

Idea in Run Less Run Faster is easy, concentrate on your key runs and make sure you stay healthy. Book advises to get rid of junk miles, meaning the runs without specific purpose. Also it explains that three runs in a week is enough when it's supported with proper supporting training.

I do agree with the thinking i
...more
Dana Larose
Read this over the long weekend. Not giving it a star rating since that seems silly until if/when I've tried the program to see if it works. The premise behind the training program is that runners who do 5 or 6 runs per week, with 4 or 5 of them being easy, medium-distance runs are logging a lot of "junk" miles that don't really benefit their training and just exhaust your body.

The authors are all long-time coaches and sports scientists. They apparently stumbled across the idea for the program w
...more
Shelly
Feb 06, 2014 Shelly rated it really liked it  ·  review of another edition
I started running 3 days a week when my 6th baby was seven weeks old. My oldest was 10. Obviously I couldn't spend all kinds of free time I didn't have running. I had not read this book, but had heard about the FIRST program and used the basics I had read to support my "run three days, cross-train three days method." My personal experience was that having intense cross-training helped work out the kinks from running and vice versa. It's nice when a half marathon feels like the "easy" workout in ...more
Burd
Read every word of this book the day I bought it. It shall be my bible for the next 6 months. I intend to follow the 3run/week plan plus cross training plus drills, strength training and stretches. The key runs in particular look challenging. I'm excited to give this program a try. It makes perfect sense and the multitude of positive reviews are encouraging.

I've trained for 5 marathons now using pretty much the same traditional high mileage approach with the exception of 2009 when I tried Jeff G
...more
Colleen
Nov 19, 2008 Colleen rated it really liked it  ·  review of another edition
I really like the sound of this approach to training for racing, especially as a busy mom. I have only run one half-marathon, am getting ready to run my second (using a different training plan, since I just read this book and I only have four weeks until my race), and have never run a full, but the book includes plans for the full marathon, the half, as well as the 5k and 10k. I don't know if I am interested in ever running a marathon, maybe once I have just a little more time to train when all ...more
Natalie Innes
I'm a wanna be fast runner. I have a love/hate relationship with the sport but cannot give it up. One of the reasons our relationship is complicated is because I'm so injury prone. I have yet to train for a race where I don't have to take time off to nurse an injury (or three). The answer to getting faster has always seemed to be: run more miles. But my body just doesn't handle high mileage very well. I'm really hoping this training philosophy is my answer. I'm going to give it a shot for a fall ...more
Alexis Bauer Kolak
We'll see if my review changes after I actually try this, but overall I really liked the layout of this plan. It didn't feel like a "magic pill" or promise anything outlandish; in fact, I really liked the author's attempt to address overzealous attempts (I know, I'm a buzzkill.)

The inclusion of information on strength training and stretching was appreciated. The one "wish list" item I would have would be to include indicators or points in the process to test your times to see if you should incr
...more
Blake
Jun 20, 2014 Blake rated it really liked it  ·  review of another edition
I got this book two days ago and just finished it. (It's full of tables, so it's a fast, interesting read.)

I just finished my 9th marathon, and I need a good training regimen to give me some direction and help me reduce my time. The nice thing about this book is that it has full, 16-week schedules for a variety of times -- from 3:05 up to 5:30 or so (plus you can customize for any other time). The schedules have both mileage and paces and recovery times for each run. It also includes cross train
...more
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“WEEK WORKOUT #1 WORKOUT #2 WORKOUT #3 #1 W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min #2 W: 10 min (R: 2 min, W: 2 min) X 3 W: 10 min W: 10 min (R: 2 min, W: 2 min) X 3 W: 10 min W: 10 min (R:2 min, W: 2 min) X 3 W: 10 min #3 W: 10 min (R: 2 min, W: 1 min) X 4 W: 10 min W: 10 min (R: 2 min, W: 1 min) X 4 W: 10 min W: 10 min (R: 3 min, W: 2 min) X 3 W: 10 min #4 W: 10 min (R: 3 min, W: 1 min) X 4 W: 10 min W: 10 min (R: 3 min, W: 1 min) X 4 W: 10 min W: 10 min (R: 3 min, W: 1 min) X 5 W: 10 min #5 W: 10 min (R: 4 min, W: 2 min) X 4 W: 10 min W: 10 min (R: 4 min, W: 2 min) X 4 W: 10 min W: 10 min (R: 4 min, W: 1 min) X 5 W: 10 min #6 W: 10 min (R: 4 min, W: 1 min) X 6 W: 10 min W: 10 min (R: 4 min, W: 1 min) X 6 W: 10 min W: 10 min (R: 5 min, W: 1 min) X 5 W: 10 min #7 W: 10 min (R: 5 min, W: 1 min) X 6 W: 10 min W: 10 min (R: 5 min, W: 1 min) X 6 W: 10 min W: 10 min (R: 6 min, W: 1 min) X 5 W: 10 min #8 W: 10 min R: 1 mile W: 5 min (R: 6 min, W: 1 min) X 3 W: 10 min W: 10 min R: 1 mile W: 5 min (R: 6 min, W: 1 min) X 3 W: 10 min W: 10 min R: 1 mile W: 5 min R: 1 mile W: 10 min #9 W: 10 min R: 1.5 miles W: 10 min W: 10 min R: 1.5 miles W: 5 min R: .5 mile W: 5 min W: 10 min R: 2 miles W: 5 min #10 W: 10 min R: 2 miles W: 5 min W: 10 min R: 2 miles W: 5 min W: 10 min R: 2.5 miles W: 5 min #11 W: 10 min R: 2 miles W: 10 min W: 10 min R: 2 miles W: 10 min W: 10 min R: 3 miles W: 5 min #12 W: 10 min R: 2 miles W: 10 min W: 10 min R: 2 miles W: 10 min W: 10 min R: 3.1 miles (5K) Race W: 5 min” 0 likes
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