Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World) | 
| Authors: Bill Pierce, Scott Murr, Ray Moss
Publisher: Rodale Books
List Price: $16.95
Buy New: $7.99
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Rating:  27 reviews
Sales Rank: 4120
Media: Paperback
Pages: 272
Number Of Items: 1
Shipping Weight (lbs): 1
Dimensions (in): 8.7 x 6 x 0.8
ISBN: 159486649X
Dewey Decimal Number: 796.42
EAN: 9781594866494
ASIN: 159486649X
Publication Date: May 15, 2007
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Product Description
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."
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| Customer Reviews: Read 22 more reviews...
 Efficient Training Method March 31, 2008
Barbara U.
216 out of 217 found this review helpful
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.
Dramatically change and improve your training methodology! May 29, 2007
Scott F. Bass (Atlanta)
46 out of 87 found this review helpful
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.
 Review by former physiology fellow and biochemist... August 28, 2007
Patrick D. Goonan (Pleasanton, CA)
12 out of 31 found this review helpful
I used to be an all state runner and I logged a lot of miles when I was younger. I also helped train people after I was competitive myself given my graduate education in physiology and biochemistry. Currently, I do NOT run because I have had back problems, no doubt some of them caused by ignoring injuries that didn't have to sideline me.
This book provides good information on a balanced training program. The approach follows sound principles and is definitely worth trying. Everyone is different and everyone adapts quickly to the same old training routines. This in itself is sufficient reason to explore the principles in this book. However, following this approach you are less likely to overtrain, get injured, etc. This translates into more years of running.
While I don't run much anymore, I do walk fairly long distances, lift weights and practice yoga. I am playing with the idea of getting back into the running game. It was a near obsession... OK... it was a full blown obsession when I was younger and it's been a while since I've run significant distances. However, this book is an inspiration and I'm thinking it is something I can get back to. If I do, I will most certainly use this approach.
Great Book August 16, 2007
M. Snyder (Texas)
10 out of 12 found this review helpful
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.
Terrific all-around advice September 10, 2007
Tom Kaufman
10 out of 11 found this review helpful
I am not "well read" in the ways of running, so I can't comment on how this book compares to the myriad other available options. What I can do, however, is offer my opinion as a "newbie" to these issues. In short, this is a terrific, valuable, "easy read" for anyone looking to train smart.
The book offers both running theory and practical guidance. It does so in a light-hearted and fun manner. Readers interested in a dense tome detailing running mechanics should therefore look elsewhere. Instead, this book will appeal to readers interested in receiving guidance on what to do, as well as a basic explanation of why a certain approach is valuable.
Though I love the book, two caveats are in order.
First, this book's training plans require patience. Beginning runners looking for the "one month to marathon" race plans that seem so popular today will not be pleased by this text. In fact, if you are a true beginner, the book details a preliminary 12 week training plan, followed by a moderate 12 week training plan, after which the runner can finally use the book's primary 5k training schedule, which itself is another 12 weeks. In other words, it would take a beginner nine months to complete the book's full 5k training schedule.
Second, it appears the book may have been rushed to press as there are numerous editing mistakes. Some corrections have already been posted on the author's website. For example, page 81 states that runners should not start the training programs unless they have a minimum of 15 miles/week of base training for the preceding 3 months. On the other hand, page 51 states that runners can proceed to the official training plans if they have completed the book's intermediate training plan, which calls for far less than 15 miles/week for 3 months.
That said, let me say again, this is a terrific book, with lots of useful tips, advice and guidance. A terrific read.
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