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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program
Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program.
Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtra...more
Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtra...more
Paperback, 272 pages
Published
May 15th 2007
by Rodale Books
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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
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
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
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
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
A few concepts I agree with:
Running less and faster! While many marathon training programs (Hal Higdon) suggest runni...more
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
Who wouldn’t at least attempt to read this book if s/he is interested in running a marathon? As soon as I heard about this book, I got it from the local library and started to read. Run Less Run Faster: How can I resist such a tempting notion? This book goes against the traditional marathon training programs, where mileage is the king. Whether it is Jeff Galloway’s RUN-WALK-RUN or elite marathoners’ 140-mile weeks, I thought I had to run a lot of miles in order to successfully complete a maratho...more
On the recommendation of a friend, I bought the iBooks version of this book to have as an easy reference as I took on training to get myself to a half marathon. The reasoning behind the program is well explained, the "math" to arrive at training paces is quite clear, and the program is rigorous, efficient (only three runs a week) and effective, at least to judge from how well I've done on it. For people like me who have office jobs and who can't or don't wish to run almost every day, this provid...more
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...more
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...more
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
I don't really read training plans for the skillful writing style, so I don't care much...more
Well I wish I could rate this after trying the "FIRST" program - why oh why am i reading this at 5 months pregnant? I want to be out there training for a race! :) These guys definitely seem to know their stuff. Their program focuses on quality runs, not quantity - "quality" meaning intensity. Run three times a week at a faster pace while doing cross-training on the other days. Recovery and resting is essential as well. They talk about most runners generally adding up mileage, thinking their bodi...more
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Good, but definitely aimed at the serious road runner. If you're trying to figure out what it takes to qualify for Boston, this is the book to help you do it.
As someone who comes to the book as a road/trail runner whose priority is general fitness and enjoying my runs, I'm not going to embrace this program whole-heartedly. If the choice is between running beside a creek and running repeats on a track trying to get my times within a few seconds on each repeat...sorry, I'm going to run the path....more
As someone who comes to the book as a road/trail runner whose priority is general fitness and enjoying my runs, I'm not going to embrace this program whole-heartedly. If the choice is between running beside a creek and running repeats on a track trying to get my times within a few seconds on each repeat...sorry, I'm going to run the path....more
I haven't had a chance to try any of this out, so I can't vouch for the content. But the book was well written, with a really solid mix of explanations, testimonials, Q&As, and understandable tables and figures.
The basic idea is that runners can get faster by limiting their running to 3 days a week, with specific (and apparently pretty tough) workouts on each of those days. The others days of the week are filled in with cross training with a couple of strength training sessions mixed in.
Wit...more
The basic idea is that runners can get faster by limiting their running to 3 days a week, with specific (and apparently pretty tough) workouts on each of those days. The others days of the week are filled in with cross training with a couple of strength training sessions mixed in.
Wit...more
I enjoyed this book & think the premise really makes sense. I plan to implement some of their methods into my current training. There were 2 things that bothered me...the first is most, if not all, of their "Real Runner Reports" were from runners who were already fast. Yes, their times improved but I would like to see reviews from slower runners. The second thing was they suggested not running if you are 30 or more pounds overweight. I am way more than 30 pounds overweight so I do not agree...more
I'm a newbie runner and a seasoned runner recommended this book to me. i skipped immediately to the chapters on strength and stretching and started doing those daily while I took time to finish the rest of the book. These moves helped me with form and tightness already. The rest of the plan seems to be helping me thus far. I like that it focuses on injury prevention while making progress all at once. The "Run Less" concept is especially helpful for gals like me - mother of 4 (oldest child is age...more
Oct 25, 2012
Sandi
added it
Before I changed my gait with minimalist running, I was told by 2 surgeons, 1 physiatrist, 3 physical therapists and my general practitioner that I was running on borrowed time and that I needed to lessen the time spent pounding my body. After elective meniscus surgery on one knee (the other needs it, too), this was the training program that got me an hour PR in my marathon and 5 minutes shy of a Boston Qualifier. 3 quality runs a week coupled with non-gravity cross training was perfect for me t...more
This is the plan I'm using for marathon training. I heard about it in an old runner's world article and felt it was right for me. The 3 runs are all different (so not boring) and the cross - training is fun. My trainer had been training me this way for a couple years after an injury. I was interested to learn more about the science behind this method. Though the writing wasn't the best, there was lots of useful information that I will reference often during my training. I appreciated their stanc...more
This is a really intriguing training program, and one in which I am eager to try. They recommend a solid running foundation before starting the program, so unfortunately I will not be able to use it for my upcoming race in the spring. The authors not only focus on training programs but also other important things such as nutrition, strength training, rest, and much more. They do a good job of emphasizing how all of these things make you a stronger runner. Hopefully I can start this program in th...more
Turns out there is more to it than just running less to being faster. The program makes sense to me and my old knees, and I will be trying it. The book is mostly scientific data, testimonials and charts, with an emphasis on the testimonials. The charts weren't that helpful to me because they didn't track slow enough! I was able to go on line and find the charts for us more plodding runners. Actually you can find a lot of their info on how to do the program online, so unless you like reading a lo...more
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...more
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...more
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
The authors are all long-time coaches and sports scientists. They apparently stumbled across the idea for the program w...more
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 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
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
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
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
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
This program is spot on for my needs. I used it last year to train for a marathon and even though the three key runs per week were tough, I felt it really improved my fitness more than just running lots of "easy to moderate" miles would have. The addition of cross-training helped improve my endurance (which is where I fall short normally). I have recently fallen back into the habit of running whatever I feel like, so I downloaded the book and am following it for a half in December where I hope t...more
So far so good. I AM going to improve my running speed! I've done a variant of the "three run workouts a week" program in this book but this time no variants. I will follow it precisely for 12 weeks and see how my 5K speed changes.
The book explains in detail why three runs a week will work and how fast to do them. I did my first one this morning and found it challenging but not impossible. I will stick to the program from now until my goal race on August 14th and then report how my speed changed...more
The book explains in detail why three runs a week will work and how fast to do them. I did my first one this morning and found it challenging but not impossible. I will stick to the program from now until my goal race on August 14th and then report how my speed changed...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
a GREAT training program. i would recommend this book to anyone even considering a half or full marathon. it's a little heavy on the self-marketing, but the program is solid. i skimmed through the book before training, but have since thoroughly read it and realized how much i missed! it also helped me to look at my overall lifetime running instead of just focusing on the next race. this is one i will reference continually when making running plans.
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...more
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...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.
Feb 04, 2009
Min
rated it
4 of 5 stars
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...
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...
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