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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World) | 
 enlarge | Authors: Bill Pierce, Scott Murr, Ray Moss
Publisher: Rodale Books
Category: Book
List Price: $16.95
Buy New: $11.53
You Save: $5.42 (32%)
New (33) from $9.20
Avg. Customer Rating:  33 reviews
Media: Paperback
Number Of Items: 1
Pages: 272
Shipping Weight (lbs): 1
Dimensions (in): 8.7 x 6 x 0.8
ISBN: 159486649X
Dewey Decimal Number: 796.42
EAN: 9781594866494
Publication Date: May 15, 2007
Availability: Usually ships in 24 hours
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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 28 more reviews...
 Efficient Training Method March 31, 2008
233 out of 234 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
57 out of 57 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
15 out of 24 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.
 Beware Slower Runners! June 25, 2008
14 out of 20 found this review helpful
A month ago I finished training for a marathon using the FIRST program from the internet (the one with a goal "to finish"). While I didn't finish in my desired pace (5:30), I did feel great while training and was ready to start training again sooner than I ever have been before (1 previous marathon, 10 half marathons). Now I'd like to train for a 2:30 half marathon, and I bought this book hoping it would illuminate the paces (such as ST, MT, and LT - short, mid and long tempo) that are not spelled out in the online half marathon training program.
Instead, I found the slowest marathon time included in the pace tables is 4:51:56 (2:19:03 half). And formulas to derive the paces are not included. The rest of the book has some explanation of why the key runs are set up the way they are (which I read on Runner's World), and TONS of success story letters (which I could have done without).
While I highly recommend the FIRST training program, just get the information from Runner's World or off the FIRST website, set your tempo paces at 5K pace - 15s (ST), -30s (MT), and -45s (LT), and save yourself the cost of the book.
Note: On second thought, I wish I had only given one star, but it doesn't look possible to change it.
Great Book August 16, 2007
13 out of 13 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.
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