Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary First Training Program

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.

15 out of 15 people found this review helpful.

A reviewer

The writers are all wonderful college professors that really know what they are talking about. Each one of them is a life long runner and one of them 'Murr' has done dozens of Ironman races. Their training philosophy is different but seems to be very effective. Sheer Genius.

5 out of 8 people found this review helpful.

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.

4 out of 6 people found this review helpful.

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