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

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

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Overview

Runner's World Run Less, Run Faster, Revised Edition: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program by Bill Pierce, Scott Murr, Ray Moss

The Furman Institute of Running and Scientific Training (known as FIRST) is dedicated to make running more accessible and limit overtraining and burnout while producing faster race times. FIRST is one of the foremost experts in the world on the science of running; its authority is unmatched and the promise of training less and accomplishing more has made the first two editions of Run Less, Run Faster a solid and steady seller.

With 50 percent updated content, this new edition of Runner's World Run Less, Run Faster by Bill Pierce, Scott Murr, and Ray Moss continues to promise the same tantalizing results: Readers can get stronger, faster, and better by training less. It will also include more sections for novice runners, broadening the audience appeal, as well as training plans tailored to the new qualifying times for the Boston Marathon. The quality-over-quantity approach optimizes training time and yields better performance—results runners will love no matter what distance they are racing.

Product Details

ISBN-13: 9781609618025
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 04/10/2012
Series: Runner's World Series
Edition description: Second Edition, Revised Edition
Pages: 320
Sales rank: 134,667
Product dimensions: 6.04(w) x 8.80(h) x 0.84(d)

About the Author

Bill Pierce, listed as a marathon supercoach by Runner's World magazine, is an experienced marathoner and chair of the Health Sciences Department at Furman University.

Scott Murr, an experienced marathoner and 12-time Ironman Triathlon finisher, is director of the Furman Fitness and Aquatics Center.

Ray Moss is professor of Health Sciences and director of the Molnar Human Performance Laboratory at Furman University.

Table of Contents

Foreword vii

Preface xi

Section I Training with Purpose

Chapter 1 The FIRST 3Plus2 Training Program 3

Chapter 2 Realistic Goals 15

Chapter 3 First Steps for the New Runner 31

Section II how to follow the FIRST Training Program

Chapter 4 FIRST Fundamentals 43

Chapter 5 Three Quality Runs 51

Chapter 6 Essential Cross-Training 93

Chapter 7 Rest and Recovery 111

Chapter 8 Year-Round Training 117

Section III Performance Factors

Chapter 9 Running Hot and Cold 127

Chapter 10 Running Injuries 133

Chapter 11 Running Nutrition 145

Section IV Supplemental Training

Chapter 12 Strength Training for Runners 157

Chapter 13 Flexibility and Form 175

Section V Boston and Beyond

Chapter 14 Triathlons, Trails, and Ultras 197

Chapter 15 The Road to Boston Is Steeper 205

Acknowledgments 257

Appendix A How to Calculate Paces 259

Appendix B Road Age Standards wma 2010 263

Appendix C Road Age Factors wma2010 265

Appendix D Pace Tables 267

Index 289

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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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Gmfhitub vnb gj yibhjry
Anonymous More than 1 year ago
I am entering the FIRST running camp for July. Soooooo excited