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RUNNERS WORLD RUN LESS RUN FASTER: Become a Faster, Stonger Runner with the Revolutionary First Training Program
 
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RUNNERS WORLD RUN LESS RUN FASTER: Become a Faster, Stonger Runner with the Revolutionary First Training Program (Paperback)

by Bill Pierce (Author), Scott Murr (Author), ray Moss (Author)
5.0 out of 5 stars  See all reviews (3 customer reviews)
RRP: £10.99
Price: £8.46 & this item Delivered FREE in the UK with Super Saver Delivery. See details and conditions
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Product details

  • Paperback: 272 pages
  • Publisher: Rodale Books,US; illustrated edition edition (5 Dec 2007)
  • Language English
  • ISBN-10: 159486649X
  • ISBN-13: 978-1594866494
  • Product Dimensions: 22.6 x 15.2 x 2.5 cm
  • Average Customer Review: 5.0 out of 5 stars  See all reviews (3 customer reviews)
  • Amazon.co.uk Sales Rank: 6,037 in Books (See Bestsellers in Books)

    Popular in these categories:

    #11 in  Books > Health, Family & Lifestyle > Fitness & Exercise > Running & Jogging
    #11 in  Books > Sports, Hobbies & Games > Training & Coaching
    #13 in  Books > Sports, Hobbies & Games > Athletics & Gymnastics

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Product Description

Product Description

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.

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Customer Reviews

3 Reviews
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Average Customer Review
5.0 out of 5 stars (3 customer reviews)
 
 
 
 
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21 of 21 people found the following review helpful:
5.0 out of 5 stars Efficient Training Method, 18 Sep 2008
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.
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18 of 22 people found the following review helpful:
5.0 out of 5 stars Does what it says on the tin, 25 Feb 2008
By Pixiechick (Hertford, UK) - See all my reviews
Really intersting and clear book that will get you enthused about running and decreasing your time in a race. I'm training for a half marathon and the 3+2 method described in here actually works. There are some letters included of real people running but they don't make up the book and instead prologue a table or chapter solving the problems presented. Very useful table are included so you know what speed you should be running in speed intervals and tempo running. There are also structured suggstions on cross training. I've recommended this book to nearly all the people I know running who have complained about aches or just hitting a wall. The runs, stretches and tips in here really are invaluable and I feel so much stronger as a runner.
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5.0 out of 5 stars this book is excellent, 12 Nov 2009
By Mr. M. V. Lee (sittingbourne, kent United Kingdom) - See all my reviews
(REAL NAME)   
Using the plan outlined in the book which in my case was three runs per week with a couple of cycle rides. I have this year lowered my 10km race time from 51mins down to 47mins. Have had no injury problems. This book is ideal for someone who wants to mix running with another sport. Was wary of an American book promising wonder results with little training. But it really works. This is an excellent book and using it I am actually finishing in the top half in races up to half marathon distance. It also has clear diagrams for stretching excercise which I do. Most runners only do stretching after they have been injured and are struggling. The advise in this book goes against the old fashioned approach that you can only get faster or improve by running lots of miles. Mostly this means running 50miles plus a week. This training program uses shorter mileage. But makes sure that they are quality runs. You have three runs and two other sessions a week. You dont have to cycle this can be gym or tennis or swimming or similar. Happy to recommend this book. It really helps!
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