Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World)

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Additional Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World) Information

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."

What Customers Say About Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World):

I'm not a hardcore runner. Compared to traditional running programs, this one is lighter on weekly mileage but each run is done at a higher intensity. But I've done several 1/2 marathons at a decent pace (pr under 2 hours). So I was looking for a program that would help me improve my times and not be so rigorous that I would give up and quit midstream.

Having a specific time goal really helps me focus and gives me the extra motivation to push through those runs where I'm not quite feeling it.The book also has specific programs for qualifying for Boston. There are 3 weekly run (speed interval, tempo run, long run) and 2 cross training workouts.Personally I find the program very useful because I can get motivated enough to run 3 times a week. I've seen my time improve each successive race that I've run so far. That's nice if you're that fast. I also like the fact that the book gives a very specific pace to aim to do for each of the 3 runs. I don't run every single day.

I would have given up already if I had to run 5-6 times each week. For an average runner like me it's probably not something I'll ever aspire to, but it's a nice bonus to know it's there. I know if I had to follow a program that required running 6 days a week I wouldn't stick with it. This program meets both those goals.

Great book for anyone burned out from overtraining or those suffering constant nagging injuries from overuse. Very practical book on the value of running three days a week and cross training two days.

For a runner like me, struggling to come back in good shape after 3 years of different injures, the FIRST method is a sort of "panacea" giving to my legs the right rest but still keeping the heart under training with other disciplines.In addition to that you can discover the beauty of speed workout. I was curious to read this book after having read an article on Runenrs World. The concept in the book are really easy to understand and put in practice.

Highly recommended. Very well-structured training program, with a practical amount of time spent training for various distances. Even without following the program strictly (I missed a lot of the cross-training sessions), I reduced my marathon time from 4:20 to 3:40 in 2 attempts.

For anyone who thinks they have too much on their plate to tackle a big race, I would recommend they try out these running plans. In March I finished my first half-marathon. As a recreational runner with young kids, I don't have time to run every day. A good friend suggested this book and their running plans.