Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World)
by: Bill Pierce, Scott Murr, Ray Moss
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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."
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."
Alternate Versions:
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Customer Reviews
Average Rating:
Rating: 
- It works for me
I'm not a hardcore runner.I don't run every single day.But I've done several 1/2 marathons at a decent pace (pr under 2 hours).I know if I had to follow a program that required running 6 days a week I wouldn't stick with it.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.This program meets both those goals.Compared to traditional running programs, this one is lighter on weekly mileage but each run is done ... Read More
Rating: - Great Book!
Very practical book on the value of running three days a week and cross training two days.Great book for anyone burned out from overtraining or those suffering constant nagging injuries from overuse.
Rating: - Excellent book for over-40
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. 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.
Rating: - Excellent, evidence-based, practical program
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.Highly recommended.
Rating: - It works!
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. In March I finished my first half-marathon. 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.
- It works for meI'm not a hardcore runner.I don't run every single day.But I've done several 1/2 marathons at a decent pace (pr under 2 hours).I know if I had to follow a program that required running 6 days a week I wouldn't stick with it.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.This program meets both those goals.Compared to traditional running programs, this one is lighter on weekly mileage but each run is done ... Read More
- Great Book!Very practical book on the value of running three days a week and cross training two days.Great book for anyone burned out from overtraining or those suffering constant nagging injuries from overuse.
- Excellent book for over-40I 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. 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.
- Excellent, evidence-based, practical programVery 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.Highly recommended.
- It works!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. In March I finished my first half-marathon. 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.
