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

by Ray Moss, Bill Pierce, Scott Murr

Book Overview

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... This description may be from another edition of this product.

• Format: Paperback
• Language: English
• ISBN: 1609618025
• ISBN13: 9781609618025
• Release Date: April 2012
• Publisher: Rodale Books
• Length: 304 Pages
• Weight: 0.95 lbs.
• Dimensions: 0.8" x 6.0" x 9.0"

Customer Reviews

Efficient Training Method

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.

Stick with the program

The book might not be for everyone, but as a fairly new runner at moderately fast pace (sub-19 5k, sub-39 10k) it gave me lots of good advice pitched at an appropriate level. It does give information for people building up for a 5k, 10k, or half-marathon, but the focus is definitely on the marathon. The program definitely caters to my obsessive tendencies, and I like the structure it brings to my workouts, but one could also use this book without being quite so detail-oriented. I switched to this training program last summer, soon after the book came out. I've used it for two full-length marathon buildups. As other descriptions have said the basics of the program are straight-forward: (only) three days per week running, but also two or three days of solid cross-training, as well as strengthening and stretching exercises. In my case the cross-training meant swimming and cycling three days a week and one rest day. The runs are organized into an interval workout (total mileage at speed of about 3 miles, plus warm-up, recovery, and cool-downs), tempo runs (some of which become longer "pace" runs closer to the race), and long runs, with the latter ramping up to much closer to race pace than my previous training plans. The program is customizable to runners, basing paces for workouts off a recent 5k race time. It took me a while to adjust to the different kind of workouts, and though I imagine I would also have benefitted from some other training methodologies it is hard to argue with success. This Spring I was able to achieve a new PR and made my Boston Qualifying requirement for 2009 with twelve minutes to spare. Not only a good time, but my recovery from my most recent marathon was much quicker than previously and I haven't had problems with fascia and shin-splints that have plagued me in the past. I'm very happy with the results and I plan on using the FIRST program in my preparations for Boston 2009.

It works!

I just finished my 2nd marathon a few days ago using the FIRST training program. I cut down my time from last year's race by about 30 minutes (I don't have the official chip time yet). For my 1st marathon, I used a different training program which required me to run at least 4 days a week. I can sum up that program in three words: fatigue, injury, boredom. With the FIRST program, on the other hand, (1) I did not suffer from injuries; (2) I was less tired, even after long runs; (3) I in fact ran more kilometers (including more long runs) compared to my previous program; (4) I enjoyed the training, so much so that I missed only 3 sessions (all due to very hectic work schedule) - it was not difficult to get up in the cold winter morning, even when it rained or snowed; (5) I was able to easily re-arrange my running schedule to accommodate sudden surge in office work load; (6) I generally felt a lot stronger; and (7) I had a life outside of running while training for the marathon. The book is well-structured, well-written, easy to read and accessible to runners like me who are not familiar with running terms. It explained everything in remarkably simple terms without talking down at the readers. The program is based not just on the experience of the authors as runners and coaches, but also on scientific studies they conducted with non-elite athletes. Unlike other books which provide a generalized program for mass consumption or require the reader to actually figure out his own program, this book has a program ready for a wide variety of runners depending on his current running ability. You will know how to do each key run and why you are doing it. No time or effort is wasted on junk miles. Since the program is based on each runner's ability, you will know how to adjust your runs as your performance change. Even if you are a very slow runner whose current running pace may not be covered in the book, you can easily adjust the FIRST program to suit your needs. This book is definitely worth what I paid for it, if not more. I very eagerly recommend it to all runners who want to train smartly and improve their performance while having a life and avoiding injury.

Great Book

I was already familiar with the FIRST program from Runner's World and from their magazine. This book was great because it answered a lot of questions and went into more detail than the website. Any non-elite, real world runner who wants to improve their running times at any distance should give this a good look.

Dramatically change and improve your training methodology!

I've studied numerous training programs and methodologies (Daniels, Pfitzinegr, Higdon, others) and the FIRST program beats them all, hands down! I can't say enough about the 3-day/week training programs that have come from Bill Pierce and the folks at FIRST. I began using their marathon program 2 years ago to train for the Atlanta Marathon. In my previous marathon training, I was constantly dealing with nagging injuries from too much running, and trying to balance the demands of 50+ miles/week with family and career. Utilizing their method, I dropped my PR from 3:10 to 2:59 (set at Boston), and I stayed healthy and injury free in the process, while never running more than 35 miles in a week. I've since used their programs to train for 1/2 marathons, 10Ks and 5Ks, all with the same results - improved health, performance, and new PRs. If you're trying to juggle a busy life (work, family, running), or a multi-sport athlete balancing the training needs for 3 sports, then this is the perfect book for you. The addition of their insights on nutrition, strength training, and injury rehab/prevention, make this book an invaluable resource that goes much deeper that the articles that have appeared in Runner's World. Break away from the traditional 7-day/week, massive mileage programs, and take up the FIRST program. Your running times, and your health, will benefit.