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

3.6 19
by Bill Pierce, Scott Murr, Ray Moss
 

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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,

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 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 cuts the risk of injury, while producing faster race times.

The key feature is the "3 plus 2" program, which each week consists of:

-3 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

-2 aerobic cross-training workouts, such as swimming, rowing, or pedaling 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.

Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program "the most detailed, well-organized, and scientific training program for runners that I have ever seen."

Product Details

ISBN-13:
9781594866494
Publisher:
Rodale Press, Inc.
Publication date:
05/15/2007
Pages:
272
Product dimensions:
6.03(w) x 9.05(h) x 0.79(d)

Meet the Author

BILL PIERCE, a collegiate half-miler and experienced marathoner, is professor and chair of Furman's Health and Exercise Science Department.

SCOTT MURR, an experienced marathoner and 10-time Ironman Triathlon finisher, is director of Furman's Fitness Center and a lecturer in the Health and Exercise Science Department at Furman.

RAY MOSS, who designed the FIRST laboratory physiological testing protocol, is professor of health and exercise science and director of the Molnar Human Performance Laboratory at Furman.

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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary First Training Program 3.7 out of 5 based on 0 ratings. 19 reviews.
Anonymous More than 1 year ago
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.
Guest More than 1 year ago
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.
Guest More than 1 year ago
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.
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Anonymous More than 1 year ago
I am entering the FIRST running camp for July. Soooooo excited