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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program
Includes Boston Training Programs for All 16 Qualifying Times
The science of running experts at the Furman Institute of Running and Scientific Training (FIRST) show you how you can run less and avoid burnout while producing faster race times!
With all-new revised and expanded user-friendly content, this new edition of Run Less, Run Faster shows you how to get stronger, faster, and better by running less. It also includes more sections for novice runners, as well as training plans for 5K, 10K, half-marathon, and marathon is the 3PLUS2 program, which 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 The quality-over-quantity approach optimizes training time and yields better performance—results runners will love no matter what distance they are racing.
The science of running experts at the Furman Institute of Running and Scientific Training (FIRST) show you how you can run less and avoid burnout while producing faster race times!
With all-new revised and expanded user-friendly content, this new edition of Run Less, Run Faster shows you how to get stronger, faster, and better by running less. It also includes more sections for novice runners, as well as training plans for 5K, 10K, half-marathon, and marathon is the 3PLUS2 program, which 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 The quality-over-quantity approach optimizes training time and yields better performance—results runners will love no matter what distance they are racing.
403 pages, Kindle Edition
First published January 1, 2007
604 people are currently reading
2346 people want to read
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Displaying 1 - 30 of 271 reviews
November 17, 2008
I hate running. HATE it.
So you've probably guessed I'm not a runner. I am a reader though and if a printed page lies still long enough round here I eventually read it. Ranger Rick, Sports Afield, Transworld Surf... Yes, even Runner's World. I am married to a runner. I think. I don't see him much anymore since he's in training for the next marathon and, when I do see him, he's two sizes smaller than the already superfit hottie he was when I met him. Sometimes he's right here and I don't even notice. Yesterday he was touching his toes (stretching after a long run, dontcha know) and I fell over him. No kidding. Had no idea he was there. Anyway. I was pretty excited by the title of this book. Run less? Thank God! Run faster? Sure. Great. Isn't that everyone's sole aspiration? Whatever. Where's the run less part?
And it's there! It's true! You can run less and yet run faster. But don't expect to have loads of free time on your hands to... oh, I don't know... finish the remodeling you started four years ago or take your wife out to dinner. You'll be working out just as much (You're addicted to that almost-sex rush anyway so it's not as if you actually want to work out less. Please.) but it'll be a more varied regimen. Not even running every day. This has GOT to be more interesting. And the program seems to actually work. It's in our house on loan from a friend who recently qualified for the Boston Marathon with the help of this very book. I'll let you know if it works for myanorexic lunatic mostly absent picked me up at the airport after I'd been travelling for fifteen hours and stopped on the way home to buy new running shoes husband.
I mentioned I don't really care much for running. Right? This is a decent book though if that's what you're into. The authors know you don't have a lot of free time and what you do have you want to spend running so the book is chock full of training program and pace tables for 5-k, 10-k, half, and full marathons. There are inspirational "I did it!" letters from supposed subscribers to the program as well as questions posed about it. Illustrations of specific exercises are provided. Cross-training and strength training are addressed. The importance of rest and recovery is stressed. There are chapters on both nutrition and injuries. Neither is comprehensive but then that's not the focus of the book. If your plantar fasciitis is making you cry maybe you ought to limp on into the doctors office instead. If you want to increase your speed and endurance and (Please, God, yes!) qualify for the Boston (chapter 14 - The Reality of Boston: How to Qualify) though, this may be the book for you.
So you've probably guessed I'm not a runner. I am a reader though and if a printed page lies still long enough round here I eventually read it. Ranger Rick, Sports Afield, Transworld Surf... Yes, even Runner's World. I am married to a runner. I think. I don't see him much anymore since he's in training for the next marathon and, when I do see him, he's two sizes smaller than the already superfit hottie he was when I met him. Sometimes he's right here and I don't even notice. Yesterday he was touching his toes (stretching after a long run, dontcha know) and I fell over him. No kidding. Had no idea he was there. Anyway. I was pretty excited by the title of this book. Run less? Thank God! Run faster? Sure. Great. Isn't that everyone's sole aspiration? Whatever. Where's the run less part?
And it's there! It's true! You can run less and yet run faster. But don't expect to have loads of free time on your hands to... oh, I don't know... finish the remodeling you started four years ago or take your wife out to dinner. You'll be working out just as much (You're addicted to that almost-sex rush anyway so it's not as if you actually want to work out less. Please.) but it'll be a more varied regimen. Not even running every day. This has GOT to be more interesting. And the program seems to actually work. It's in our house on loan from a friend who recently qualified for the Boston Marathon with the help of this very book. I'll let you know if it works for my
I mentioned I don't really care much for running. Right? This is a decent book though if that's what you're into. The authors know you don't have a lot of free time and what you do have you want to spend running so the book is chock full of training program and pace tables for 5-k, 10-k, half, and full marathons. There are inspirational "I did it!" letters from supposed subscribers to the program as well as questions posed about it. Illustrations of specific exercises are provided. Cross-training and strength training are addressed. The importance of rest and recovery is stressed. There are chapters on both nutrition and injuries. Neither is comprehensive but then that's not the focus of the book. If your plantar fasciitis is making you cry maybe you ought to limp on into the doctors office instead. If you want to increase your speed and endurance and (Please, God, yes!) qualify for the Boston (chapter 14 - The Reality of Boston: How to Qualify) though, this may be the book for you.
August 4, 2010
I'm usually too lazy to write Å·±¦ÓéÀÖ reviews, but I wanted to share my love for the FIRST training plans. I started using the FIRST training plans with the of their half marathon plan from Runner's World, and I found it to be a great fit. I then used the Runner's World version of their . I'm now using the longer version of the half marathon plan that's included in the book.
I don't really read training plans for the skillful writing style, so I don't care much about the tone or layout. The plan itself (3 hard runs a week/2 days cross training) is a good fit for my busy schedule, and I've stuck to it and PRed by 5-10 minutes in every race I've done using their plans.
The Runner's World articles and associated training plans are a good intro to the FIRST methodology, so if you're on the fence, read the articles and give those a try. The plans in the book are more detailed/longer/have more race distances available, but the RW articles are a great intro. The book has pace tables, which are more convenient than doing the math yourself with the RW articles.
I don't really read training plans for the skillful writing style, so I don't care much about the tone or layout. The plan itself (3 hard runs a week/2 days cross training) is a good fit for my busy schedule, and I've stuck to it and PRed by 5-10 minutes in every race I've done using their plans.
The Runner's World articles and associated training plans are a good intro to the FIRST methodology, so if you're on the fence, read the articles and give those a try. The plans in the book are more detailed/longer/have more race distances available, but the RW articles are a great intro. The book has pace tables, which are more convenient than doing the math yourself with the RW articles.
March 1, 2022
This was a wonderfully informative book on another way for training.Ìý Keep in mind, it does not mean only 3 days of workouts, just 3 days of running with cross training the other 2 to 3 days.Ìý
I read the 3rd addition so many chapters had helpful Q and A's to add to the discussion. They had a lot of training plans for each type of race, pace and even had plans for hot/humid weather.
I liked their approach of being realistic and not just choosing the pace for how fast you want to go but your race pace as a start, then going to a faster plan if that was too easy.Ìý
They had a lot of small sections that were helpful like elevation, common running and even a Boston marathon training plan by gender/age group.
The one drawback is the plan required a bike, rower or pool for swimming, which I have none of those.Ìý I have a weight system and elliptical which are both not acceptable cross training according to the book.Ìý So my inexpensive book I got in hopes ro run faster may now be convincing me to buy a new piece of equipment.
I read the 3rd addition so many chapters had helpful Q and A's to add to the discussion. They had a lot of training plans for each type of race, pace and even had plans for hot/humid weather.
I liked their approach of being realistic and not just choosing the pace for how fast you want to go but your race pace as a start, then going to a faster plan if that was too easy.Ìý
They had a lot of small sections that were helpful like elevation, common running and even a Boston marathon training plan by gender/age group.
The one drawback is the plan required a bike, rower or pool for swimming, which I have none of those.Ìý I have a weight system and elliptical which are both not acceptable cross training according to the book.Ìý So my inexpensive book I got in hopes ro run faster may now be convincing me to buy a new piece of equipment.
January 2, 2015
t is sadly ironic that as I write this post, I am sitting at home with a ridiculously miserable cold and am about as far from being able to run as I can get. But that hasn’t stopped me from dreaming, planning and scheming about my next races!
As someone who seems susceptible to injuries � running related (IT Band Syndrome) and otherwise � I was intrigued when I heard about the FIRST training plans, and quickly read their book Run Less, Run Faster. Their basic training concept is 3plus2: 3 quality training runs + 2 quality cross-training sessions per week. While it may sound like an easy way out (most training plans have you running 5-6 days per week), it is anything but. The three training runs consist of one speed work session, one tempo run, and one long-run, all at slightly faster paces than usual. Because these runs are more intensive, the authors maintain that they shouldn’t be done on back-to-back days. To allow recovery of the muscles used for running, but to still maximize aerobic fitness, they recommend that two intensive cross-training sessions and two days of rest should be interspersed with the running. So basically, a typical week might look like this:
Monday: Cross-training
Tuesday: Speed work
Wednesday: Cross-training
Thursday: Tempo run
Friday: Rest
Saturday: Long run
Sunday: Rest or optional cross-training
The authors present a fair amount of evidence based on experimental studies they did with runners using their training plans, demonstrating improved performance and better race times. And in case you’re still in doubt, the book is also heavily sprinkled with anecdotes from other runners� success stories using the plans. I have to admit that they really sold me on the idea of simultaneously getting rid of the “junk mileage� (i.e., those miles without any specific training purpose) while increasing overall training volume through cross-training. I really appreciate the focus on reducing overuse injuries, while still improving overall running performance.
The book is full of useful pace charts based on your most recent race performance so you can accurately assess what pace you should be using for their suggested speed work, tempo runs and long runs. It also includes training plans for 5K, 10K, half marathon, and marathon distances. For beginning runners, they also offer 5K training plans that allow you to slowly build your training up to the point where you can use the more intensive standard plans.
Also helpful are their very specific suggested cross-training workouts (typically involving swimming, biking, or rowing) so people like me who have no idea what a comparable aerobic activity would be can get a clear picture of: what they need to do, how long, and how intensive an effort it should be.
The authors also include chapters on nutrition, strength training, recovery, and stretching. If this is the only book you’ve read or are planning to read about running, then there’s probably some useful information in these chapters for you. But if you’ve been running for awhile and have done your research, there’s nothing new in these chapters that you haven’t heard before. (Although I appreciated that they chose what they consider to be the key stretches and strength moves for runners, especially if you have limited time.)
Although I’ve had to take a bit of a break from running recently, I plan to try out one of the FIRST plans for my next race, incorporating cycling (and maybe rowing at the gym when the weather is bad) as cross-training activities. I’m even toying with the idea of actually racing a 10K, which in the past I’ve only run with minimal training. In any case, I’m happy to have a plan that sounds feasible for me, and I’m looking forward to testing out the FIRST theories for myself!
As someone who seems susceptible to injuries � running related (IT Band Syndrome) and otherwise � I was intrigued when I heard about the FIRST training plans, and quickly read their book Run Less, Run Faster. Their basic training concept is 3plus2: 3 quality training runs + 2 quality cross-training sessions per week. While it may sound like an easy way out (most training plans have you running 5-6 days per week), it is anything but. The three training runs consist of one speed work session, one tempo run, and one long-run, all at slightly faster paces than usual. Because these runs are more intensive, the authors maintain that they shouldn’t be done on back-to-back days. To allow recovery of the muscles used for running, but to still maximize aerobic fitness, they recommend that two intensive cross-training sessions and two days of rest should be interspersed with the running. So basically, a typical week might look like this:
Monday: Cross-training
Tuesday: Speed work
Wednesday: Cross-training
Thursday: Tempo run
Friday: Rest
Saturday: Long run
Sunday: Rest or optional cross-training
The authors present a fair amount of evidence based on experimental studies they did with runners using their training plans, demonstrating improved performance and better race times. And in case you’re still in doubt, the book is also heavily sprinkled with anecdotes from other runners� success stories using the plans. I have to admit that they really sold me on the idea of simultaneously getting rid of the “junk mileage� (i.e., those miles without any specific training purpose) while increasing overall training volume through cross-training. I really appreciate the focus on reducing overuse injuries, while still improving overall running performance.
The book is full of useful pace charts based on your most recent race performance so you can accurately assess what pace you should be using for their suggested speed work, tempo runs and long runs. It also includes training plans for 5K, 10K, half marathon, and marathon distances. For beginning runners, they also offer 5K training plans that allow you to slowly build your training up to the point where you can use the more intensive standard plans.
Also helpful are their very specific suggested cross-training workouts (typically involving swimming, biking, or rowing) so people like me who have no idea what a comparable aerobic activity would be can get a clear picture of: what they need to do, how long, and how intensive an effort it should be.
The authors also include chapters on nutrition, strength training, recovery, and stretching. If this is the only book you’ve read or are planning to read about running, then there’s probably some useful information in these chapters for you. But if you’ve been running for awhile and have done your research, there’s nothing new in these chapters that you haven’t heard before. (Although I appreciated that they chose what they consider to be the key stretches and strength moves for runners, especially if you have limited time.)
Although I’ve had to take a bit of a break from running recently, I plan to try out one of the FIRST plans for my next race, incorporating cycling (and maybe rowing at the gym when the weather is bad) as cross-training activities. I’m even toying with the idea of actually racing a 10K, which in the past I’ve only run with minimal training. In any case, I’m happy to have a plan that sounds feasible for me, and I’m looking forward to testing out the FIRST theories for myself!
June 12, 2022
Great insight on purposeful training. Makes me excited to give this program a try for my next race!
July 12, 2020
Love the detailed training plans and a reasonable strength and stretching program.
Would be 5 stars but doesn’t answer the question of how to adjust/adapt pace times for hills and because this $10 book actually cost $210 since it led me to buying a new Garmin. 😆
Would be 5 stars but doesn’t answer the question of how to adjust/adapt pace times for hills and because this $10 book actually cost $210 since it led me to buying a new Garmin. 😆
November 9, 2010
Run Less Run Faster
If you know nothing of the authors or of the work they have done that put Furman University on the runner's map, you may be wrinkling your forehead in wonderment that running less could actually help you run faster. Isn't that counter-intuitive?
And yet the method described within these pages makes sense when investigated further. The main idea is that running everyday wears down the body because the time that should be spent recovering from a workout is used to workout more. The authors extol the virtues of running no more than three days a week and using the days in between to rest the running muscles. Note that I said rest the running muscles and not the body; the authors advocate cross-training on non-running days and taking one day a week off from exercise altogether. The book describes the details for all of these activities in its recommended program.
And for those who may not have the stamina of an athlete, this book is just as helpful. It contains 12-week programs for both the beginner and intermediate level runner to train the individual to reach the next level of performance. The beginner program, for instance, takes a complete couch potato who has never before run and puts running a 5K race easily within reach. I am very impressed with this program. I used the beginner program to do in 12 weeks what I could not do in 2 years. Before I had trouble running half a mile without being so out of breath that I needed a wheelchair with an oxygen tank. By the end of week 11 I was running 4 miles and I was anything but out of breath.
The authors describe their history with the development of the program and explain the statistical studies that helped establish it. From the perspective of someone who uses statistics as a part of his job, I found their validation lacking, particularly in terms of sample size. But what they lacked in math they made up for in method; the program is scientifically based and is simple in theory. They approach running from a thoughtful perspective, explaining the three aspects of running and how to train in each of these aspects. By targeting their training programs thus, runners really can run less and run faster.
This was a fascinating book and well worth every penny. I have not seen a book about running that is so down to earth and practical since I read Amby Burfoot's The Principles of Running. And upon trying the methodology I can testify that it works. I highly recommend this volume to anyone regardless of athletic ability or performance level. The program in this book can help you take those first steps towards a healthy lifestyle and then once there take your performance to an entirely new level.
If you know nothing of the authors or of the work they have done that put Furman University on the runner's map, you may be wrinkling your forehead in wonderment that running less could actually help you run faster. Isn't that counter-intuitive?
And yet the method described within these pages makes sense when investigated further. The main idea is that running everyday wears down the body because the time that should be spent recovering from a workout is used to workout more. The authors extol the virtues of running no more than three days a week and using the days in between to rest the running muscles. Note that I said rest the running muscles and not the body; the authors advocate cross-training on non-running days and taking one day a week off from exercise altogether. The book describes the details for all of these activities in its recommended program.
And for those who may not have the stamina of an athlete, this book is just as helpful. It contains 12-week programs for both the beginner and intermediate level runner to train the individual to reach the next level of performance. The beginner program, for instance, takes a complete couch potato who has never before run and puts running a 5K race easily within reach. I am very impressed with this program. I used the beginner program to do in 12 weeks what I could not do in 2 years. Before I had trouble running half a mile without being so out of breath that I needed a wheelchair with an oxygen tank. By the end of week 11 I was running 4 miles and I was anything but out of breath.
The authors describe their history with the development of the program and explain the statistical studies that helped establish it. From the perspective of someone who uses statistics as a part of his job, I found their validation lacking, particularly in terms of sample size. But what they lacked in math they made up for in method; the program is scientifically based and is simple in theory. They approach running from a thoughtful perspective, explaining the three aspects of running and how to train in each of these aspects. By targeting their training programs thus, runners really can run less and run faster.
This was a fascinating book and well worth every penny. I have not seen a book about running that is so down to earth and practical since I read Amby Burfoot's The Principles of Running. And upon trying the methodology I can testify that it works. I highly recommend this volume to anyone regardless of athletic ability or performance level. The program in this book can help you take those first steps towards a healthy lifestyle and then once there take your performance to an entirely new level.
February 20, 2013
Well, I definitely have not been training fast enough. This book not only has me running my once-a-week speedwork runs faster, but also has me doing a weekly tempo run at faster paces than I am used to and my weekly long run at a faster pace than I am used to. Crazy. Shockingly enough, I do manage to recover enough between runs and feel like it's getting... well, easier is relative. Still hard. But I feel pumped every time I'm able to do it. I do feel like basing all of those training paces off a recent 5K time is a bit ambitious. My most recent 5K was super fast compared to my most recent half marathon, so I settled for a training pace somewhere in between the 2 to still keep things challenging and help me nail a personal record while not causing me to absolutely dread my next run.
February 5, 2009
The book is so so but the FIRST training program come with it is excellent.
I started to use the program when I was running 10min/mile pace a year ago. Now I am working on 8:30 min pace for 5k and 9:30 pace for Half
I love the plan since I did see improvements on speed after doing Track, Tempo and long run at the prescribed pace for 3 months.
The intensity is a little demanding so it is hard... Be careful not to injury yourself...
I started to use the program when I was running 10min/mile pace a year ago. Now I am working on 8:30 min pace for 5k and 9:30 pace for Half
I love the plan since I did see improvements on speed after doing Track, Tempo and long run at the prescribed pace for 3 months.
The intensity is a little demanding so it is hard... Be careful not to injury yourself...
July 15, 2015
This book has great tips for all runners -- a bit elite for me, but still helpful.
January 31, 2019
I’ve read this book twice in the last two weeks. I keep finding more that I like. Training for my third marathon, I’m incorporating the weekly 3 key workouts into my tried and true Hal Higdon marathon training.
This book promises results based on leveling up the intensity of key training runs, not just adding on “junk� miles just to ratchet up weekly mileage as well as replacing those “junk� miles with cross training and core work.
The key workouts, week one, are kicking my butt (in a good way). I’m running harder than I would be normally this early in my training. I’m aiming for a Boston Qualifying time this spring. Let’s see if this plan will help get me there! As the authors emphasize, setting realistic goals, increasing intensity and focus, plus enjoying the journey are the key ingredients to successful marathon training. So far, so good.
This book promises results based on leveling up the intensity of key training runs, not just adding on “junk� miles just to ratchet up weekly mileage as well as replacing those “junk� miles with cross training and core work.
The key workouts, week one, are kicking my butt (in a good way). I’m running harder than I would be normally this early in my training. I’m aiming for a Boston Qualifying time this spring. Let’s see if this plan will help get me there! As the authors emphasize, setting realistic goals, increasing intensity and focus, plus enjoying the journey are the key ingredients to successful marathon training. So far, so good.
February 14, 2022
Questo libro propone un metodo basato sull'intensità dell'allenamento piuttosto che sui chilometri percorsi. Non entro nel merito dell'efficacia di questo approccio visto che lo sperimenterò in un prossimo futuro. Due cose però sono importanti e devono essere ben chiare. Anzitutto, le tre corse settimanali proposte sono molto intense. Inoltre, altrettanto importante, il cross training non è una opzione, ovvero la corsa deve essere integrata con almeno due giorni di allenamento aerobico in bici, nuoto o vogatore. Non a caso il metodo si chiama "FIRST 3plus2". Quindi, se pensate a questa come una strada per allenarvi solo 3 volte a settimana, devo deludervi. È invece una interessante opzione da valutare per chi non può caricare troppi chilometri sulle articolazioni in quanto permette di sostituire 2 giorni di corsa con attività sportive a basso impatto sulle articolazioni. Il libro è chiaro, ben scritto, motivante, merita una lettura a prescindere che poi si decida o meno di seguire il metodo proposto. Il mio voto: 4,5 stelle.
February 8, 2019
Excellent book! Run Less Run Faster details a 3 day a week plan for those with less time and motivation to run more. It details cross-training, and strength and flexibility exercises for preventing injuries. It's easy to read. I checked it out of the library but I think I'm going to have to buy a copy!
February 1, 2019
I loved the programming in this book. I like pose running where I don’t heel strike so much so part of the running form differs for me. I am excited to implement this training for my next marathon and to decrease time in 5k and 10k times.
May 14, 2019
Excellent when you don't have enough time to do many long runs. It's basically 3 quality runs/week: one track repeats, one tempo and one long run. In between them, you do cross training (cycle, swimming...). Add in a few sessions of strength training and a controlled nutrition and that's it!
I absolutely love it!
I absolutely love it!
July 3, 2019
I'm eager to try this training plan and like that there is a lot of common sense combined with a somewhat unique approach. There is a significant portion at the end specifically for Boston, but otherwise very applicable across the board.
March 2, 2020
Better read as a guide to training than reading it front to back- still excited to get out there and try the FIRST training method for my next marathon in the fall. Though the book was hard to get through I’ll definitely be referencing the info for many runs to come!
December 25, 2017
If your looking to improve and remain a healthy runner, this will give you a great set of tools to apply throughout the year. Depending on your situation, you may not need to read every page/chapter, but everyone will benefit from chapters regarding frequency of training, diet, cross-training, stretching, and runner specific weight training. If I had this book twenty years ago I would be giving 5 stars. At this stage ( 54 years old ) I am less interested in remaining competitive and more interested in avoiding injuries. Since a significant amount of the book did not apply to my needs, I only gave it 4 stars. This is certainly not a reflection of the authors, but more a statement of my stage in life.
January 13, 2020
I have been trying to figure out how to balance running, cycling, yoga, and strength training. This book has helped me create a doable framework. I appreciate that the recommendations are based on actual scientific studies rather than cherry-picked anecdotes. I feel confident about my training plan and excited to run faster and farther than ever before.
May 16, 2021
This book is ideal for a disciplined runner who wants someone to tell them exactly what to do to get faster or achieve a certain race goal. It outlines how to exercise down to the specific pace for certain runs. The general philosophy is that running different ways during the week, tempo runs vs long distance runs, can lead to more progress than just clocking lots of miles. I think this approach makes a lot of sense and I hope to take some of this into account with my running. However, the formality of this approach is too detailed for me. I do need to work on my pacing but I'm not willing to invest the time and energy into closely logging my pace for each mile. Also, I need a more rounded routine than just leg activities.
January 21, 2013
This is the most reasonable, scientifically based 1/2 marathon and marathon running training program available. If you like charts, paces (for 800 m, 5k up to marathon), and daily specific guidelines (6 miles at 8:05 pace) you will enjoy this book. And if you follow the 16 week program I think you will run the marathon time you are gunning for and qualify for the Boston Marathon.
A few concepts I agree with:
Running less and faster! While many marathon training programs (Hal Higdon) suggest running 6 days a week and upwards of 40 miles per week. Bill Pierce in this book sticks to a 3-RUN-A-WEEK Program with about 20-30 miles per week. I agree. When I run 6-7 times per week I get mental burnout (boredom) and skip workouts. When I run more than 30 miles in a week I get plantar facisitis (pain in the heal) and I have to back off.
Bill Pierce is a big fan of cross-training twice per week: particularly cycling and to a lesser extent swimming. They are both non weight bearing activities that are aerobic. Pierce does not promote Yoga, cross fit, or p-90x.
Figure out what you are capable of. Pierce wants you to run a 5k first and then that time can be extrapolated to an expected marathon finish. A 21 minute 5K and you ought to be able to run a 2:57 marathon.
You must run with purpose. For example 3:10 BQ marathon time (week 16). 1) 3x1600--6:01 pace, 2) 2 miles east, 2 miles 6:34 pace, 2 miles easy, 3) 13 miles at 7:44 pace. I believe the number one reason I qualified for the BQ this past December was Yazzo 800's..repeated (6-12) 800 splits with rest in between at 3:10 pace.
Men run shorter faster and longer slower. Women run shorter slower and longer faster.
Running at elevation (as I do in Albuquerque at 6000 ft)....you will see about 6.3% increase in efficiency when running at sea level.
Pierce doesn't want runners in the weight room..but does suggest one and two legged squats.
Muscle density and bone mass decrease about 1% a year above the age 30..but runners can still have some of their PR's in their early 40s.
My disagreements:
Pierce wants you to complete 5 20 mile runs. I think this is too much..and the recovery is too difficult.
Pierce is not a big fan of hill training. (I enjoy hill repeats and think they are effective).
Perce ought to talk more about proper weight.
5 stars for this book. If you are gearing for a marathon or 1/2 marathon. Check out this book and copy down your plan.
A few concepts I agree with:
Running less and faster! While many marathon training programs (Hal Higdon) suggest running 6 days a week and upwards of 40 miles per week. Bill Pierce in this book sticks to a 3-RUN-A-WEEK Program with about 20-30 miles per week. I agree. When I run 6-7 times per week I get mental burnout (boredom) and skip workouts. When I run more than 30 miles in a week I get plantar facisitis (pain in the heal) and I have to back off.
Bill Pierce is a big fan of cross-training twice per week: particularly cycling and to a lesser extent swimming. They are both non weight bearing activities that are aerobic. Pierce does not promote Yoga, cross fit, or p-90x.
Figure out what you are capable of. Pierce wants you to run a 5k first and then that time can be extrapolated to an expected marathon finish. A 21 minute 5K and you ought to be able to run a 2:57 marathon.
You must run with purpose. For example 3:10 BQ marathon time (week 16). 1) 3x1600--6:01 pace, 2) 2 miles east, 2 miles 6:34 pace, 2 miles easy, 3) 13 miles at 7:44 pace. I believe the number one reason I qualified for the BQ this past December was Yazzo 800's..repeated (6-12) 800 splits with rest in between at 3:10 pace.
Men run shorter faster and longer slower. Women run shorter slower and longer faster.
Running at elevation (as I do in Albuquerque at 6000 ft)....you will see about 6.3% increase in efficiency when running at sea level.
Pierce doesn't want runners in the weight room..but does suggest one and two legged squats.
Muscle density and bone mass decrease about 1% a year above the age 30..but runners can still have some of their PR's in their early 40s.
My disagreements:
Pierce wants you to complete 5 20 mile runs. I think this is too much..and the recovery is too difficult.
Pierce is not a big fan of hill training. (I enjoy hill repeats and think they are effective).
Perce ought to talk more about proper weight.
5 stars for this book. If you are gearing for a marathon or 1/2 marathon. Check out this book and copy down your plan.
January 8, 2021
Disclosure: I've not tried any of the plans yet. I used to run 4 to 5 miles almost daily just earlier this year, but I've got some base training and race research to do before I try any of the plans laid out in this book.
Still, there's plenty to love about this book. (Brief intro story, feel free to skip.) Before, when I was running, I kind of just winged it. I was always trying to increase my distance while maintaining a constant speed and, regrettably, ignoring my obvious runner's knee in the hopes that I could just "run through it". For a time, I could. But after a while, I began limping walking downhill and down stairs. The pain eventually became too great and I stopped running altogether. Had I followed the advice in this book, I believe I would've avoided that pain altogether and continued running to this day.
Now, the nuts and bolts of the book. This book, using extensive research (rather than subjective intuition and experience), preaches limiting oneself to three runs per week and at least two days of cross training, be it biking or swimming or some other cardio. It also prescribes runner-oriented strength training, stretching, and nutrition, all coming together to form a holistic running lifestyle, not leaving any gaps. I feel comfortable using this book as my primary, if not sole, resource for running, as testimonials of success stories scattered throughout the book have also done.
It's also important to note that just because one is limited to three runs per week, that doesn't mean they're easy. These runs involve a lot of speed work, constantly pushing one to up their easy pace and comfort zone. It's a lot of work, but thankfully manageable time-wise with a busy schedule while still being effective.
I'm very excited to implement the advice of this book as soon as I can, and I look forward to feeling the results and joy that come with it!
Still, there's plenty to love about this book. (Brief intro story, feel free to skip.) Before, when I was running, I kind of just winged it. I was always trying to increase my distance while maintaining a constant speed and, regrettably, ignoring my obvious runner's knee in the hopes that I could just "run through it". For a time, I could. But after a while, I began limping walking downhill and down stairs. The pain eventually became too great and I stopped running altogether. Had I followed the advice in this book, I believe I would've avoided that pain altogether and continued running to this day.
Now, the nuts and bolts of the book. This book, using extensive research (rather than subjective intuition and experience), preaches limiting oneself to three runs per week and at least two days of cross training, be it biking or swimming or some other cardio. It also prescribes runner-oriented strength training, stretching, and nutrition, all coming together to form a holistic running lifestyle, not leaving any gaps. I feel comfortable using this book as my primary, if not sole, resource for running, as testimonials of success stories scattered throughout the book have also done.
It's also important to note that just because one is limited to three runs per week, that doesn't mean they're easy. These runs involve a lot of speed work, constantly pushing one to up their easy pace and comfort zone. It's a lot of work, but thankfully manageable time-wise with a busy schedule while still being effective.
I'm very excited to implement the advice of this book as soon as I can, and I look forward to feeling the results and joy that come with it!
August 2, 2018
Mixed feelings about this one. On the one hand, I've adopted the 3 key runs approach, which I think makes a lot of sense and which has, admittedly, made me a better runner: intervals; tempo runs; and long runs.
I've also adopted the idea that the runs should be run hard. As in they're meant to be DIFFICULT. What I didn't quite fully adopt was that ALL runs were meant to be difficult. I've kept my long runs relatively easy, and to a large extent enjoyable. Intervals and tempos are still killers.
One thing that I could not accept was the fact that the training programme the book espouses is meant to save us time - as in, it's the central premise of the book. Maybe it would for you. But for me it doesn't. If you factor in cross-training, that is STRONGLY RECOMMENDED, I don't quite see how it reduces overall training time. Yes, it may reduce running time, but not training time.
Still, worth a read, and worth adopting a number of the practices. I also really like the pace tables (e.g. telling you how fast you should be running each of your runs), which unlike other books seems to "fit" just right for a difficult but doable run.
One tip: I personally found Jeff Galloway's run/walk method extremely useful for staying injury free. I actually combine the run/walk method with the trainings found in this book and they make good bedfellows (for the tempo and long runs - for intervals no run/walk; but like I needed to tell you that? :)) - for tempo runs I tend to go a 3 minute run and 30 second walk; for long runs I tend to go 2 minute run and 30 second walk. But it all depends on your pace (you can do a quick search online for "Galloway's run/walk ratio" to determine a good ratio of run/walk for your pace).
I've also adopted the idea that the runs should be run hard. As in they're meant to be DIFFICULT. What I didn't quite fully adopt was that ALL runs were meant to be difficult. I've kept my long runs relatively easy, and to a large extent enjoyable. Intervals and tempos are still killers.
One thing that I could not accept was the fact that the training programme the book espouses is meant to save us time - as in, it's the central premise of the book. Maybe it would for you. But for me it doesn't. If you factor in cross-training, that is STRONGLY RECOMMENDED, I don't quite see how it reduces overall training time. Yes, it may reduce running time, but not training time.
Still, worth a read, and worth adopting a number of the practices. I also really like the pace tables (e.g. telling you how fast you should be running each of your runs), which unlike other books seems to "fit" just right for a difficult but doable run.
One tip: I personally found Jeff Galloway's run/walk method extremely useful for staying injury free. I actually combine the run/walk method with the trainings found in this book and they make good bedfellows (for the tempo and long runs - for intervals no run/walk; but like I needed to tell you that? :)) - for tempo runs I tend to go a 3 minute run and 30 second walk; for long runs I tend to go 2 minute run and 30 second walk. But it all depends on your pace (you can do a quick search online for "Galloway's run/walk ratio" to determine a good ratio of run/walk for your pace).
January 22, 2016
You can find this book used on Amazon for a buck. It is a very good resource that goes nicely with Galloway's running method. Galloway is a little more careful about over extending one's physical condition. This method, First is careful about injury but at the same time makes clear suggestions regarding getting better times for races. It is a 3 run days a week and 2 cross training days(3plus2). There is a lot of good information in this book covering nearly every topic regarding running races of all distances up to a Marathon. If your a new runner I would highly recommend it.
May 26, 2016
I read this book last year in preparation for my half. I have been rereading and referring to it a lot lately, because I am thinking about doing that same half, this year. Last year, I could not keep up the pace, and I ultimately did get injured. I don't blame the method, but it, definitely, isn't a conservative approach. So, if you have some underling issues, you could get hurt. I still buy into the basic training theory.
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November 17, 2018I think I have stress fractures in my feet cause I keep walking on the out side of my foot not leading with my big toe. I think it has to do with a bad kite boarding sprain on my left foot that makes it go numb and my right foot is over compositing it. By the end of it I need aleve or Motrin to start the day and a Tylenol 8 hour after the 4 hour Motrin wears off to keep me sane. Or I get really negative I’m told. My feet look like steroids just popping out veins and toned.
April 5, 2012
Recommend read for the intermediate or advanced runner. The techniques and training philosophy are sound, with plenty of evidence to back them up. The workouts are quite technical, probably a bit too much so for the casual/beginning runner looking to gain some speed. It will continue to be a good reference to have on the shelf.
February 29, 2012
I think it's an ok book for those who run regularly and are under a 12 minute mile pace. If you're a beginner and over that pace, the charts don't go that high. There are some good tips, but you're going to do a lot of adjusting for the slower paces.
October 23, 2014
20141023 looks good. read no computer, phone. as with most things, I don't follow a plan. as with most things, following a plan would lead to greater results. Running really far and better is a 2015 goal, so this book may help me accomplish that.
April 2, 2015
I didn't so much read it as skim through it intensely :) I like the plans they lay out, and the pace tables are so helpful. I didn't like the actual layout of the book, which required so much flipping around. I ended up dog-earing a lot. I will definitely try this method for a future marathon.
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