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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."
Customer reviews for 'Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World)'
«New marathoner»
I highly recommend the Run Less, Run Faster book and training program. I ran my first marathon last weekend at the Richmond Marathon in 3:43 time. I am not an avid runner and didn't have much time to put into the training due to job and a new baby in the house, however, a neighbor recommended this book and I followed the key 3 runs per week (track, tempo and long runs) fairly strickly. I only missing 1 long run in the 16 week program. I also didn't have time or energy to complete the cross-training days and ended up achieving my stretch goal time on race day anyways. I felt perfectly prepared by the book's advice that covers everything from nutrition, stretching, flexibility, detailed training programs for 5K, 10K, half and full marathons that fit your level of running, based on your prior shorter runs, training and race tips, pace charts, etc. I just stuck to the book and it delivered a great result for me. Thank you Bill and Scott for a wonderful contribution that allowed even a novice newby achieved a life milestone. The marathon is now checked off my bucket list!
[Thursday, November 19, 2009]
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«Changed my (running) life»
I'll admit, the idea that you could successfully prepare for a marathon with only three running days a week seemed unlikely, and doubly so the notion that your times could improve. But after a few years of nagging injuries, it seemed worth a shot.
Does it work? A half marathon personal record and near marathon PR, at age 46 and after 11 previous marathons, convinced me that the answer is a big YES! Here's my take on the pros and cons of the FIRST approach:
Pros
- Extremely clear, specific training plans for distances from 5K to marathon. After reading the book, you'll have everything you need to hit to road well prepared.
- Empirically validated. In addition to being runners, the authors are researchers who have conducted studies demonstrating the efficacy of the approach. So, you can enter the program knowing it's been rigorously tested and proved. Of course, the reviews below say the same thing.
- For me at least, helped avoid the calf/hip injuries that plagued me over the last two years.
- Included more holistic discussions of nutrition, strength training, and stretching which are so important to a running program.
Cons
- Something like a third of the book is runner testimonials. While I personally found them interesting and useful, they may turn some off.
- There wasn't much information on "tapering," the pre-race rest period for marathons. I guess this was built in the schedules, but it would have helped me to have a fuller discussion.
Other observations
- This is NOT an easy program! The "price" of running only three days is harder workouts. I have never run as intense weekly workouts. However, the rest/cross training made them doable.
- If you're a triathlete, the program would be great in that you could still maintain your swimming/cycling training on the off days.
- There is some additional helpful information on their web site. Just Google "Furman FIRST."
Best of luck in your running, and I hope you find the program as helpful as I did!
[Friday, November 06, 2009]
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«Used in for my First Marathon»
I followed the First Marathon training plan included in this book.
I ran my first Marathon, NYC, in 3:37. program allowed me to cross train, which is important to me as I had an ACL reconstruction surgery 12 months before I started training.
If you combine this book with a good nutrition guide, you can certainly achieve your goals.
[Wednesday, November 04, 2009]
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