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 overtraining and burnout, and substantially I cuts the risk of injury-while producing faster race times.The key feature is the "3 plus 2" program, which each week consists of: quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed; and aerobic cross-training workouts, such as swimming, rowing, or pedalling a stationary bike, which are designed to improve endurance while helping to avoid burnout.With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.
Runner's World Run Less, Run Faster
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42 of 42 people found the following review helpful
By Barbara U.
Format:Paperback
I've always had the theory that if everyone who trained for a sport would cut their training time in half, their performance would improve. While this book doesn't advocate that exactly, it proves the idea that training a lot less does improve performance. The method is called the FIRST program, which stands for Furman Institute of Running and Scientific Training.
The book is for anyone who wants to improve their running performance and is divided into 4 sections. The first section explains the FIRST approach, where a "3 plus 2" format is the foundation. This means you have 3 quality runs each week and 2 cross training workouts.
The second section is how to follow the program. Briefly, one day is a cross training day, then a "track repeats" day, then a cross training day, then a "tempo run" day, a day of rest, a "long run" day, and then either another rest day/or optional cross training day. Cross training days include activities such as cycling or swimming.
The 3rd section covers performance factors which include such things as running in hot and cold climates, nutrition, and injuries (readers who have plantar fasciitis that interferes with their running might also be interested in The 5-Minute Plantar Fasciitis Solution).
Lastly, Section 4 covers supplemental training, which I feel is an often overlooked/skipped part of running training. Here you get info such as instructions and pics on how to strength train and stretch for running (important!!).
The book ends with a bonus section on how to qualify/train for the Boston Marathon. Additionally, you get an Appendix A (pacing table) and an Appendix B (how to calculate pacing).
Backed by studies conducted by the authors, this is a great resource for anyone who wants to get better results with less training.
The book is for anyone who wants to improve their running performance and is divided into 4 sections. The first section explains the FIRST approach, where a "3 plus 2" format is the foundation. This means you have 3 quality runs each week and 2 cross training workouts.
The second section is how to follow the program. Briefly, one day is a cross training day, then a "track repeats" day, then a cross training day, then a "tempo run" day, a day of rest, a "long run" day, and then either another rest day/or optional cross training day. Cross training days include activities such as cycling or swimming.
The 3rd section covers performance factors which include such things as running in hot and cold climates, nutrition, and injuries (readers who have plantar fasciitis that interferes with their running might also be interested in The 5-Minute Plantar Fasciitis Solution).
Lastly, Section 4 covers supplemental training, which I feel is an often overlooked/skipped part of running training. Here you get info such as instructions and pics on how to strength train and stretch for running (important!!).
The book ends with a bonus section on how to qualify/train for the Boston Marathon. Additionally, you get an Appendix A (pacing table) and an Appendix B (how to calculate pacing).
Backed by studies conducted by the authors, this is a great resource for anyone who wants to get better results with less training.
16 of 16 people found the following review helpful
By D. Hull
Format:Paperback|Amazon Verified Purchase
I've been running for over 40 years and have probably tried just about every variant you can think of in my pursuit of the perfect training schedule - though up until recently I've tended to favour higher mileage routines. As I get older, I've found that I break more easily and take longer to put myself back together. So anything promising less mileage while still producing good results was bound to grab my attention. This book is essentially about quality over quantity with a bit of cross-training thrown in. You basically do three quality sessions a week (one long run, one tempo and one interval session) - that's it running wise - no recovery or steady runs - nope, just three balls-out running sessions, interspersed with a couple of days cross-training (like cycling, swimming etc). The book gives a lot of theory as to why this works though most of it is anecdotal rather than hard scientific proof. They provide many case studies to support their claims. It's fascinating stuff and for some people it may be the answer but I'm not convinced it will work for everyone. I didn't make serious progress on this regime until I added some additional recovery mileage - an extra three days to be precise - but I must emphasise this was very slow running - real recovery stuff. I found this worked better for me than three days of rest. So I'm kinda following the regime in that I do the three hard sessions, plus the cross-training but have substituted three rest days with three recovery runs. Why I get much better results by simply adding three very easy runs - some would say junk mileage - I don't know - but I do know that it works for me, regardless of the science. What this book has done for me is to remind me that hard sessions should be really hard and easy sessions should be really easy - too much of my running was average pace, so in that respect it has earned it's price tag.
12 of 13 people found the following review helpful
3.0 out of 5 stars
Great magazine series, on a good subject - just padded out into a book
28 Jun 2010
By Pete Lanc
Format:Paperback
A nice summary of an extremely popular concept; would any runner not want to run faster by running less?
The basic concept of training properly for 3 days per week and cross-training for a further 2 days, seems to be pretty sound. I've been following roughly this for many years.
The book explains this and provides some evidence to back it up, followed by training ideas and the specifics on what the running sessions should contain. I found these far too prescriptive, but for a novice they do provide an indication of what might be appropriate. Following such a strict regime has the danger of taking the fun out of running, and so ultimately failing in the long term.
I found the padding of 'case studies' and testimonials completely unnecessary and an irritating waste of paper.
If the book had been half the thickness and much more flexible with the suggested sessions, then I would have given it 5 stars.
The basic concept of training properly for 3 days per week and cross-training for a further 2 days, seems to be pretty sound. I've been following roughly this for many years.
The book explains this and provides some evidence to back it up, followed by training ideas and the specifics on what the running sessions should contain. I found these far too prescriptive, but for a novice they do provide an indication of what might be appropriate. Following such a strict regime has the danger of taking the fun out of running, and so ultimately failing in the long term.
I found the padding of 'case studies' and testimonials completely unnecessary and an irritating waste of paper.
If the book had been half the thickness and much more flexible with the suggested sessions, then I would have given it 5 stars.
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Most Recent Customer Reviews
5.0 out of 5 stars
Theory is spot on!
Make sense of training as you get older! This common sense approach is good- as are the age comparison tables.,
Published 3 months ago by mark thomas
2.0 out of 5 stars
Runners World Run Less Run Faster
Bought as a present - went down very well as he is a runner who is always trying to do better.
Published 4 months ago by Margaret
5.0 out of 5 stars
Worked for me
I used this book to train for a half marathon and also to improve my running speed. On the 3 runs a week plus some cross-training (although I could have been more consistent on... Read more
Published 5 months ago by K. Aziz
5.0 out of 5 stars
Improvement in 5km pb and confident of more
This book has improved my training schedule making it more enjoyable and efficient. Very challenging runs with enough rest period to ensure injury prevention. Read more
Published 12 months ago by Pen Name
5.0 out of 5 stars
Works for me
I started off running every other day, instinctively having recovery days to avoid injury; then I started following training plans which involved a lot more running resulting in... Read more
Published 19 months ago by Kev the Greenman
5.0 out of 5 stars
Great advice
Bought this book to try to qualify for the Boston Marathon. I am only in the early weeks of using the recommended training schedule but feel that if I can maintain the progress I... Read more
Published on 18 April 2011 by Mr. Ivan Shannon
5.0 out of 5 stars
New approach to training
having begun to pick up Achilles injuries whilst increasing my mileage for my next marathon, I stumbled on this book which promotes only running 3 times weekly. Read more
Published on 9 April 2011 by mjordan
5.0 out of 5 stars
Interval training made fun!
Looking for a book with an easy-to-follow programme that produces results quickly? Sound too good to be true? Read more
Published on 12 Dec 2010 by S. M. Nottage
5.0 out of 5 stars
massive improvemants, no injuries & plenty of time to spare
Although I haven't read this book I started a similar type of workout because I was suffering from an injury to my achilles. Read more
Published on 18 Sep 2010 by Laurence Bolam
5.0 out of 5 stars
If you want to make the most of your running time, this is the book...
As a personal trainer I have clients that want to run a marathon. This is the book I recommend. Time is often at a premium for most people and this book helps you make the most... Read more
Published on 16 July 2010 by Tracy Austin
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