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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

3.9 of 5 stars 3.90  ·  rating details  ·  1,487 ratings  ·  161 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

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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
Abel C
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
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
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
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
Feb 04, 2009 Min rated it 4 of 5 stars  ·  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
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
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
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.
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.
Katie Hall
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
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
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
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
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
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.
Great book. Run less doesn't mean train less. The plan is to train aggressively 3 days a week, have two days of cross training, and take two days off. Three studies have shown that this is good enough to improve marathon running. So, it works, and is flexible because it is not running every day. Pretty complete details of how to train for 5k, 10K, half and full marathon races.

No proof that this method is better than others such as Daniels or Hanson, but it works. Quick easy read and understanda
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.
Christopher Smith
Most of this book is comprised of charts and tables - tools to help map out your training schedule. There are also way too many anecdotes of success from runners who have used this training plan. I question some of their scientific study methodology when they purport to demonstrate improved outcomes - they don't have a control group or groups using different training plans to compare with. In any event, I like the idea of being more effective with the time I'm spending training, and I intend to ...more
This was the most helpful running book ever!
I knew a program like this one was out there somewhere! I got insured during a year with to many races and to many running days a week leading up to my first marathon. My search for a doable running program stops now. I enjoyed reading the book and liked that everything was explained. There is a reason for the way this program is designed and it makes absolute sense. Everyone else who is feeling that there must be another road to a marathon than running 5 to 6 days a week look no further and pic ...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
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
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
Betsy Jane
If you are a hardcore runner that wants to improve your times, but don't HAVE time to run - this book is for you.
If you are a casual runner, perhaps pretty good at it, but want to find some purpose in your run - this book is for you.
If you don't run at all - this book is for you! It teaches you!

This book does a great job of explaining WHY you are going to run less. And let's face it, who wouldn't want to work out less with great results? And doing the same thing everyday and expecting differe
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
I LOVED this book! I was looking for something that was a little more indepth for training for my first half marathon, but not so technical that it goes over my head. Their philosophy is quality over quantity and having a purpose to each of the 3 weekly runs, plus cross training the rest of the days. I also loved how it was based on your current level -- your best 5k time. I was grateful I wasn't expected to be running at the same pace as a gazelle. The authors are also all exercise scientists s ...more
My physical therapist recommended this book to me (he runs marathons and ultras). I can't give this book a five yet because I haven't been able to try this method of training yet. This book is full of common sense running advice and a research based training program. It covers everything from how often to train and level of intensity to cross-training and strength training. It also talks about recovery, nutrition, and flexibility. It all makes perfect sense and I can't wait to try it out.
I've run two marathons.

The first one was the 2006 ING NYC Marathon and I ran with a charity with a very structured training program and I completed the marathon feeling great.

The second one was the 2007 Philadelphia Marathon and I also finished that one, without the rigid structure. I felt fine, knocked a few minutes off my time but knew I needed something a little more solid to base my training on.

So for my third marathon, the 2008 San Diego Marathon, I am going to follow this program.

If yo
While I am in the process of following this program, so I can't say if I like it yet. I can say that I really like the concept. I've read a lot about running, but most importantly, have done a lot of running. I'm trying to find a way to run less, add some cross training, and also cut my marathon time by 40 minutes. No easy feat! I like what I read. My last marathon training plan helped me cut my time by almost 25 minutes, but it ran me ragged. I couldn't sleep, I lost my appetitie (uh, that has ...more
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