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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.
more info
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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June 1st, 2010 at 1:44 am
A must read for the busy runner
Rating:5 out of 5 stars
A total 5 days per week workout to train you to be your best. Love it!
June 1st, 2010 at 2:47 am
Excellent reading
Rating:5 out of 5 stars
An excellent guide for runners who wants to increase their performance without the risk of mayor injuries due to a big charge of running and for people recovering from previous injuries. The 3 + 2 program will let you enough time for the family too.
If you like running and participating in races from time to time, but you have a tight agenda, this program will help you reach your goals.
I started running from “0″ on last February and was running 50 to 75 miles per month in order to run a half marathon on last June, where I got a 2:08:01 time at the race, but also got a knee tendinitis after the challenge. Now I’m running less and my speed has improved from 6.21 to 7.5 mile/hour with the 3+2 program.
I think I will keep my trainning program for attending 2 or 3 half marathons per year and a few other short races and will do it with the FIRST program.
Enjoy the book and happy running!
June 1st, 2010 at 3:00 am
BEST EVER TRAINING PLAN
Rating:4 out of 5 stars
I strongly recommend this book to the runners that want to be serious in their training. FIRST training program is a scientific proved method to run training, minimizing the injuries. It fit to runners that do not have enough time to train, because the quality is more important that the quantity on every run.
June 1st, 2010 at 4:51 am
Excellent book for over-40
Rating:4 out of 5 stars
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.
June 1st, 2010 at 5:59 am
Never expected to qualify for Boston, BUT…
Rating:5 out of 5 stars
…it happened! I followed this book to the letter and am so glad I did! This was my third marathon, and all three have been on the same course, same time of year. I shattered my time from last year by 50 minutes and set a new PR 26 minutes faster than my old PR – when I ran my first marathon 10 years ago.
What I loved about this book is the science and pragmatic approach to applying the science; there was no guess work. Follow the 3+2 workout method (I did 3+3, adding 1 weekly yoga session from the P90X collection), do the easy days easy and the hard days hard – and REST. There’s no question that you log fewer miles, but all are high quality and the results speak for themselves!
June 1st, 2010 at 6:14 am
Used in for my First Marathon
Rating:5 out of 5 stars
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.
June 1st, 2010 at 7:43 am
Intense and brief training for better running and less wear and tear
Rating:5 out of 5 stars
If more runners adopted the approach of the FIRST training program, there would be fewer of them breaking down from overuse injuries. This system flies in the face of the 6-days-a-week, ultra-high mileage programs so commonly promoted in recent years.
I’ve used both methods over many years of running; the short, sprint-type running mixed with a longer tempo run here and there, as well as one day a week going long and slow, is far superior to the long slow miles approach day after day. Include one day a week of cross-training (like the book says, a hard session – the cross-training day is not a rest day) and some serious strength training, and you should experience better running with far fewer hours a week. And a lot less chance of repetitive strain injuries like plantar fasciitis and Achilles tendonitis.
Great book, highly recommended.
June 1st, 2010 at 8:01 am
your mileage may vary, read with caution!
Rating:1 out of 5 stars
Well, after several seasons of burning out, I decided to try this book thinking that spending a little less time running and training may actually lead to me feeling less stressed. I was a consistent 7-day a week runner who followed my own program and then Daniels in the past. Well, I followed one of the 18 week half marathon programs and it just absolutely did not work for me. The whole period of training I felt fried and couldn’t even finish the workouts. I just ran my half marathon this morning and tanked. While this training program probably helps a lot of people, it just did not work for me at all. I think this program just ignores the fact that you need some kind of base mileage to build up to workouts. Consider reading other books before diving head-first into this training regimen.
June 1st, 2010 at 9:37 am
Fantastic Training Plans
Rating:5 out of 5 stars
Let me start by saying that I’m an aspiring triathlete that occasionally runs. I’ve been running approximately 3 years now with 3 marathons, 2 half-iron triathlons, and many smaller distance races under my belt. I’ve purchased many running books over the years and have always struggled with following the plans laid forth in those books. These other plans generally called for 50-60 mile weeks with 5-6 runs per week. I had a difficult time balancing the running against a) the other triathlon events or b) Life. Generally, I would get up to about 45-50 miles a week and I would start to suffer from various injuries.
This book starts by giving you a realistic assessment of what you are capable of running given a 5K, 10K, half-marathon, or marathon time. The book then provides training schedules for all four of the above events. The training schedule vary in length (shorter for the 5K and long for the marathon distance). The training schedule is broken out by week into a “3+2″ training plan. 3 days of running and 2 days of cross-training. All key workouts are difficult. But there was never a morning I woke up thinking that I wouldn’t be able to do the run out of physical inability. Additionally, the limited 3 days of quality runs enables me to emphasize biking and swimming the remainder of the week. So plenty of time for the multi-sport athlete.
Key Workout #1: Long Run. The book provides tables to look up your prescribed pace based off your race pace goal. These paces look something like MP(Marathon Pace)+20 sec, MP+30 Sec, etc.
Key Workout #2: Tempo Run. Again, the book provides a table to look up your run pace. These will look something like Short Tempo, Mid Tempo, Long Tempo.
Key Workout#3: Interval Run. Think Intervals like 4×800 meters, 3×1600 m, 8×400 m, etc.
The great thing about this book is that it provides ready made tables that you can reference to find out what you should be running on a given day, how fast you ought to be running, etc. Additionally, the book has plans for the Beginner 5K, Intermediate 5K. I guess these plans are to get the novice runner to a 30 min 5K time as the tables mentioned above for the key workouts assume a faster minimum 30 min 5K.
Results: My previous 5k PR of ~26:25 is now a 23:20
10k 56:00 PR is now a 49:40
Marathon PR of 4:16 is now a 3:54
June 1st, 2010 at 10:10 am
Great book.
Rating:4 out of 5 stars
I’ve been running for 20 years and have completed 16 marathons. I have read a number of books and quite frankly this book got my attention: I would like to keep running one marathon a year and this book appeared to have the ingredients (less running, more quality on the training days, and hopefully the right formula to avoid injuries on my already punished calfs). I have been training for 3 weeks now and I feel comfortable with the training. I have found a dozen new ideas that never occured to me despite all the running and reading that I have done in 20 years. I will have a final opinion once I run my next marathon. So far I like a lot the ideas of this book.
June 1st, 2010 at 11:34 am
Stick with the program
Rating:5 out of 5 stars
The book might not be for everyone, but as a fairly new runner at moderately fast pace (sub-19 5k, sub-39 10k) it gave me lots of good advice pitched at an appropriate level. It does give information for people building up for a 5k, 10k, or half-marathon, but the focus is definitely on the marathon.
The program definitely caters to my obsessive tendencies, and I like the structure it brings to my workouts, but one could also use this book without being quite so detail-oriented.
I switched to this training program last summer, soon after the book came out. I’ve used it for two full-length marathon buildups. As other descriptions have said the basics of the program are straight-forward: (only) three days per week running, but also two or three days of solid cross-training, as well as strengthening and stretching exercises. In my case the cross-training meant swimming and cycling three days a week and one rest day.
The runs are organized into an interval workout (total mileage at speed of about 3 miles, plus warm-up, recovery, and cool-downs), tempo runs (some of which become longer “pace” runs closer to the race), and long runs, with the latter ramping up to much closer to race pace than my previous training plans.
The program is customizable to runners, basing paces for workouts off a recent 5k race time.
It took me a while to adjust to the different kind of workouts, and though I imagine I would also have benefitted from some other training methodologies it is hard to argue with success. This Spring I was able to achieve a new PR and made my Boston Qualifying requirement for 2009 with twelve minutes to spare. Not only a good time, but my recovery from my most recent marathon was much quicker than previously and I haven’t had problems with fascia and shin-splints that have plagued me in the past.
I’m very happy with the results and I plan on using the FIRST program in my preparations for Boston 2009.
June 1st, 2010 at 1:18 pm
It works!
Rating:5 out of 5 stars
I just finished my 2nd marathon a few days ago using the FIRST training program. I cut down my time from last year’s race by about 30 minutes (I don’t have the official chip time yet).
For my 1st marathon, I used a different training program which required me to run at least 4 days a week. I can sum up that program in three words: fatigue, injury, boredom.
With the FIRST program, on the other hand, (1) I did not suffer from injuries; (2) I was less tired, even after long runs; (3) I in fact ran more kilometers (including more long runs) compared to my previous program; (4) I enjoyed the training, so much so that I missed only 3 sessions (all due to very hectic work schedule) – it was not difficult to get up in the cold winter morning, even when it rained or snowed; (5) I was able to easily re-arrange my running schedule to accommodate sudden surge in office work load; (6) I generally felt a lot stronger; and (7) I had a life outside of running while training for the marathon.
The book is well-structured, well-written, easy to read and accessible to runners like me who are not familiar with running terms. It explained everything in remarkably simple terms without talking down at the readers. The program is based not just on the experience of the authors as runners and coaches, but also on scientific studies they conducted with non-elite athletes. Unlike other books which provide a generalized program for mass consumption or require the reader to actually figure out his own program, this book has a program ready for a wide variety of runners depending on his current running ability. You will know how to do each key run and why you are doing it. No time or effort is wasted on junk miles. Since the program is based on each runner’s ability, you will know how to adjust your runs as your performance change. Even if you are a very slow runner whose current running pace may not be covered in the book, you can easily adjust the FIRST program to suit your needs.
This book is definitely worth what I paid for it, if not more. I very eagerly recommend it to all runners who want to train smartly and improve their performance while having a life and avoiding injury.
June 1st, 2010 at 3:14 pm
Training Plan, but little more
Rating:3 out of 5 stars
This book provides with very specific paces, for three specific workouts. If you stick to the plan, I believe it works and it did, in fact, work well for me. However, every run has a pace and a purpose and unless your buddy is doing the exact same program, at the exact same pace, you’re doing every single run alone over those 12 weeks.
My problem with this book is not with the training plan, though. My problem is that it is VERY SHORT on information other than the training plan. Instead it is filled with “hey, it worked for me letters.” Yawn.
I had many questions which were never addressed in any way. The paces are all challenging, I was surprised they didn’t address how to cope with the pain mentally. For me, I could hit all my paces, except the short tempo pace. I didn’t know if I should change all my paces or just that one, or if I should run at that pace until I had to stop. In fact, the basic question of what to do when you weren’t running at the desired pace was never addressed, other than to say that it should average out to the specific pace. Well, when you’re having an off day the averages don’t always work in your favor…It was difficult to find a cross training activity that left my legs alone so that they would be able to perform at their peak for my next run. Running a hilly course is never addressed; my paces were completely off when I had to run any hills at all. I’ve got a long list of issues that they apparently never thought of.
I found myself seeking out flat runs where I could maintain the challenging paces, and that in itself also got boring.
Ultimately, I felt like the authors took the easy way out in not addressing many of these issues. It’s easy to say “go do this.” It’s much harder to write a book that helps you figure out what to do when you can’t just go do that, for any reason.
Instead, I recommend Brain Training for Runners. That book also has 3 key runs a week, and gives you paces, however it delves a lot more into running: what it means when you are sore, how to combat fatigue, what to do when you are off your pace, how to mentally cope with pain. Run Less, Run Faster, doesn’t deal with any of these questions.
June 1st, 2010 at 4:44 pm
EXCELLENT book on how to train for 10K to Marathon distance. Really Works!
Rating:5 out of 5 stars
If you only buy one book on how to train, this is the one. I tell all my running friends that are looking to go longer distances or get their running to the next level that they need to buy this book and ChiRunning. This one to figure out how fast to run and how to train. ChiRunning to figure out how to run pain free and use gravity to run faster.
Buy this book. It has everything you need to figure out how fast you should be running in order to maximize your potential. It makes so much sense and it really works!
June 1st, 2010 at 5:43 pm
Awsome book!! Awsome information!!
Rating:5 out of 5 stars
This book is GREAT for anyone serious about running. It just makes sense. Thank you FIRST!!
June 1st, 2010 at 5:44 pm
This program improved my PR by 20 minutes!
Rating:4 out of 5 stars
I am a believer. The book and program are great for a busy schedule. It is certainly tough to juggle family, work, a masters degree program and marathon training. I just wish I had dedicated even more time to the cross and strength training.
I just ran my second Marine Corps Marathon. I improved from a 3:30:31 last year to a 3:09:34 this year. I am sure this book and the FIRST program can get me below a 3:05 or 3:00.
June 1st, 2010 at 6:35 pm
SAVE YOUR MONEY
Rating:1 out of 5 stars
THE BOOK APPEARS TO HAVE BEEN PUT BY AN AMATEUR. IT WAS NOT HELPFUL AT ALL. THERE WASNT REALLY ANYTHING NEW IN THE BOOK THAT REALLY HELPED.. IT IS VERY ANNOYING TO READ AND GAVE UP READING HALFWAY THROUGH THE BOOK. DONT WASTE YOUR MONEY. THERE ARE BETTER ARTICLES IN THE INTERNET TO HELP YOU.
June 1st, 2010 at 7:47 pm
third grade level
Rating:1 out of 5 stars
This book is written for third graders. You get a little text, a testimonial and then a chart. I quit half way through the book because I just couldn’t take it anymore. Download the charts from the internet and save yourself some money. Also, unless you really like to keep detailed records, wear a watch on every run and run on a track, this book is not for you. The workouts boil down to one day of sprints, one day of fast pace running (tempo) and one day of a long run at a fast pace. There’s nothing new here.
June 1st, 2010 at 8:09 pm
Run Less Run Faster
Rating:5 out of 5 stars
This is a very good book for every runner who wants to get faster and avoid burnout and injuries from running too much. It teaches you how to make every workout worthwhile without running “junk miles”
June 1st, 2010 at 10:02 pm
It works for me
Rating:5 out of 5 stars
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 at a higher intensity. 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 would have given up already if I had to run 5-6 times each week. I’ve seen my time improve each successive race that I’ve run so far. I also like the fact that the book gives a very specific pace to aim to do for each of the 3 runs. 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. That’s nice if you’re that fast. 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.
June 1st, 2010 at 10:21 pm
This Is A Starting Line To Better Training
Rating:5 out of 5 stars
Distance training can become a vicious cycle; reviewing the log and feeling strongly that only if a few more miles were done, or just a couple more quarter-mile intervals on the track, or several more weeks of two-a-days, that a PR would have been achieved before the racing season ended.
This long-overdue volume blows apart the myth that more is better. Within a holistic framework, a sensible training program is now available, which stresses maximizing the time spent per workout and the great variety which can be achieved on a daily basis.
Oftentimes, the first wall a runner smacks up against is in training, not at the 20-mile mark of the marathon. Being FIRST will make for more consistent training, which builds upon each workout, and provides a foundation for years of training while staying fresh and lessening the risk of injury from too heavy of a volume of miles or intervals.
This is truly a new starting line to better training that can break through the frustration and indecision when goals are set, but the path to them is on a rocky incline that never seems to end.
June 1st, 2010 at 10:58 pm
Run And Have Time For Other Things
Rating:4 out of 5 stars
I am enjoying this program so far. In a nutshell you run 3X a week. One run is a Long run, one a Tempo, and one Interval. This covers the three areas you want to improve on. My goals are to improve my personal bests this year in the 5 & 10K. I also plan on doing my first mini Triathlon. I like the idea of running 3X a week and having more time to train in other areas. Most other running programs have you logging a lot more miles. The proof will be in the pudding in a few months when I go for my PR’s.
June 1st, 2010 at 11:24 pm
Seems good for marathoners…not sure for shorter distances
Rating:3 out of 5 stars
This is a pretty good read with alot of testing backup. It really only addresses marathon runners as far as testing goes, not anything for 5k or 10k runners. All the testimonials are in regards to marathons. The advise is diametrically opposite what alot of the running community embraces, which is to run as much as possible. The goal here is high intensity quality runs with recovery in between. Could think of hard/easy with the easy really easy accomplishing about the same thing. What I like is the exact training paces given for your runs. You can actually just get all the information on line if you don’t mind having loose papers.
June 1st, 2010 at 11:54 pm
Excellent, evidence-based, practical program
Rating:5 out of 5 stars
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.
June 2nd, 2010 at 12:30 am
Great reading and gift!
Rating:5 out of 5 stars
This book was a gift for my Husband. He loved and agreed with the concept it taught. I seem him more enthusiatic about his training. Thanks!
June 2nd, 2010 at 12:44 am
not worth it
Rating:1 out of 5 stars
Too much fluff, the idea is amde in the fisrt chapter then they just fill up the page with letters from people who used the technique
June 2nd, 2010 at 1:07 am
Beware Slower Runners!
Rating:2 out of 5 stars
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.
June 2nd, 2010 at 2:30 am
Great Book!
Rating:5 out of 5 stars
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.
June 2nd, 2010 at 3:03 am
Great for a 3 day marathon program
Rating:5 out of 5 stars
I really liked the basis of this book where you need to do runs 3 times a week over 16 weeks to complete a marathon. Having done 8 marathons and used a lot of milage gets really tough on the body. I followed Hal Higgdon in the past and thats far too much running.
I’m using this program to train for the Mumbai Marathon in Jan 2010. All the training in this book is time based and on quality miles. Thats whats critical and they give you a chart to figure out what your predicated finish time is.
Happy training.
June 2nd, 2010 at 3:13 am
Did not Work
Rating:1 out of 5 stars
Just ran my 5K today. After working my behind off all fall on this program I really thought I was going to improve on my 22:10 time back in August. No luck. Lost 8 seconds. Extremely disappointed. I think the program may be a good starting point the first few weeks, but runners have to push harder and faster the latter half of the schedule. Ignore the times in the schedule and try to go faster instead. Plus, I’m going back to logging in the miles. That’s what worked for me in the past.
June 2nd, 2010 at 3:38 am
good advice, loosely packaged
Rating:4 out of 5 stars
The book describes a new approach to train long-distance running.
The key idea is to cut down to three days of intense running per week augmented by two days of cross training.
The authors provide complete instruction to execute their training approach along with scientific evidence that their approach actually works.
The approach sounds appealing as it can save busy people interested in running a lot of valuable time. The evidence presented sounds solid but I was not yet able to complete 16 weeks worth of training since buying the book.
The downside of the book is that it is a compilation of a series of articles that previously appeared in a magazine. Hence, it is full of repetitions and contains lots of testimonials from people that tried this approach. These testimonials are initially fun to read, but then they get boring.
Summary: the approach sounds cool and worth trying out (I will), but the book could be improved by compressing the essential information in about 40 pages and putting the rest on a website.
June 2nd, 2010 at 4:31 am
GREAT !
Rating:5 out of 5 stars
great book for beginners to advanced runners. It will let you go from short distance to long in a short period of time, but remember no magical formula without discipline !
June 2nd, 2010 at 4:52 am
Good concept but they’re trying to sell it too hard
Rating:3 out of 5 stars
I think the 3 quality run concept (distance,tempo, and speed) is brilliant. So as far as the training advice goes the book is great. I did however find the book annoying to read because the authors felt the need to constantly tell you how great their program is. This is done via a series of annoying testamonials from people who have used the training program with success. Maybe they just need to fill pages so buyers would think they are getting more for their moneys worth. Everytime I came to another section that thanks the authors for their great book, I wanted to put it down. I’m like: “I already bought the book, so stop with the sales pitch!”. I also thought their coverage of cross-training (esp. cycling and swimming) was very mediocre. Overall, it is a usefull book but not very well written.
June 2nd, 2010 at 6:42 am
Every Runner’s Dream
Rating:4 out of 5 stars
Most serious amateur athlete who has a day job, family, church and other activities, anything that requires not committing 5 to 6 days a week to running is godsend. But make no mistake, although it requires running three times a week, it also suggested two days of cross training and a bit of time for strength building and flexibility training. I am going to try out the program and see how it goes especially when in the tropics I do not have the luxury of optimal running condition weather wise.
June 2nd, 2010 at 7:06 am
Great Book! New insite into training.
Rating:5 out of 5 stars
I’ve trained and ran 4 marathons. The program I followed was a basic ‘run the miles’ program. After reading this book, it gives me a new idea into a different training method. This book isn’t a mileage book. It’s a quality run book. There’s information on different areas of running such as recovery, weight training, nutrition, etc. I would highly recommend this book to anyone who wants a different, quality training program. It’s worth a shot. And, the methods don’t apply to marathons. The book shows you ideas for a better 5-K, 10-K, or Half-marathon.
June 2nd, 2010 at 8:28 am
Highly recommended
Rating:5 out of 5 stars
This is an excellent guide to running more efficiently. It focuses on the marathon, but includes training plans for all distances from “couch to 5k” to the marathon. At the moment I only run very short distances, and I found the references to marathoners inspiring rather than offputting!
The additional information on cross-training (more training plans if you need them) and nutrition is plentiful and very helpful.
Most running writers are passionate about their subject; these guys have added in some science and managed to make it an interesting read into the bargain.
June 2nd, 2010 at 8:31 am
run less run faster
Rating:4 out of 5 stars
A real good reference material that’s rigth on the money if you really want to improve your running times
June 2nd, 2010 at 9:33 am
Runner wannabe
Rating:4 out of 5 stars
I am not a runner but want to learn how. I have found this book very helpful in setting up a program to get me to my first 5K and then beyond. I am about half way through the program and am very pleased with my progress. I recommend the book.
June 2nd, 2010 at 10:01 am
Efficient Training Method
Rating:5 out of 5 stars
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.
June 2nd, 2010 at 12:07 pm
Great method poor book edition…
Rating:3 out of 5 stars
I just bought this book a couple of weeks ago and was very intrigued and motivated about starting an actual training routine. However I was very dissapointed with the book in many aspects that should be weighted before buying the book.
Positive things first:
-the methodology and routines described in this book are great and pretty much proven scientifically which is rare in this kind of books
-a bunch of tables, statistics, etc.
-different programs for 5K, 10K, Half Marathon and Marathon
-lots of letters from runners and answers to their questions makes this more human and you feel less like a guinea pig for an experiment
-stretching diagrams are very detailed and well explained
Negative aspects:
-almost all the tables and programs are available for free from the FIRST web site: http://www.furman.edu/first/fmtp.htm so is it really necessary to write a book this extensive to repeat the information?
-I absolutely HATED that they use english system and then metric system at will…. I was completely lost at some points regarding the distance I was expected to run or my tempo… again, this is solved in the website where you will find the same information in metric units or english units but not mixed together
-first chapters are terribly repetitive, the insist on how less is better and it avoids injuries but is it necessary to repeat it over 50 pages?
-The book seems completely oriented towards qualifying for the Boston marathons… which is fine by me but not every reader cares about a marathon that is mentioned every 2 pages as reference against which all times are measured. I dont see why you cant focus only on 5K or 10K training and enjoy the same method created by FIRST. Yes those 2 programs are available but only about 5% of the book is dedicated to them.
-editor’s did a lousy job and some tables go on for pages and pages or sometimes text is interrupted by a runner’s letter and then a table and you are suddenly lost and need to focus on what page and what text you were reading
Overall I think its a pretty good running method and program but think twice if you really want to read or buy a book for a program that is already detailed for free in their website and occasiona Runner’s World articles.
June 2nd, 2010 at 12:30 pm
New marathoner
Rating:5 out of 5 stars
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!
June 2nd, 2010 at 12:38 pm
Great Book, Great training
Rating:5 out of 5 stars
I love how easy this is to follow. The training workouts are fantastic. No complaints. I plan on doing my first marathon in April 2010. I have ran many half marathons but never a full and this books training plan is just what I needed to get there.
June 2nd, 2010 at 12:48 pm
Good read!! Give it a try…..
Rating:4 out of 5 stars
I’ve been running for 15 years. I’ve been on a plateau for a little while – enjoying my running, but not making great progress. I’m really looking forward to starting the program highlighted in this book in the spring to reignite my progress.
June 2nd, 2010 at 3:08 pm
FIRST worked for me and the book is great information
Rating:5 out of 5 stars
I’ll start by saying most of the information in this book is available online for free. You can read about the theory and the success stories at various running websites and figure out the custom paces you will need to execute the plan on your own. I did exactly this and ran a successful marathon (3:45). I decided I wanted to ramp up the training for my next marathon and dropping the minimal ($10) on the book, helped. It reinforces the theory and gives you all the details and success stories to make you feel ready for the big day. The pace charts, tips and personal stories are all worth going back to, which makes this a book worth having.
Running three days a week is all a lot of people can squeeze in. This program truly minimizes burnout and leaves you recovered for each run. Each run is specific and relatively HARD compared to other training plans, but – as the book explains – each run has a purpose. This helps you mentally as you set out on each run. You know it’s an important part of the program, not “just mileage”. Don’t get me wrong, I’m 3 weeks out from the NYC Marathon and I am VERY ready to be done, but I think it would be much worse if I had 4+ runs a week. That wouldn’t work for my lifestyle.
SUMMARY: The program works and provides great training programs (You need to be strict with the cross-training). The book is a good reference tool to have handy to build your program and refer back to for information and motivation.
UPDATE: After three marathons (and several half marathons) in 13 months, I can safely say the FIRST method works. The NYC Marathon was a much different race with all the waiting before the race and the hills at the end so my time wasn’t as good as the 3:45 I mentioned in my original review but I was passing A LOT of people in Central Park at the end. I was definitely prepared. Since then, I’ve run a 3:40:31 in Vermont. I ramped up the cross training for this one, but FIRST was the running program. As long as I keep dropping my times, I won’t feel the need to switch to more miles or days per week.
June 2nd, 2010 at 3:49 pm
Great running plans for all levels
Rating:5 out of 5 stars
I really benefited from each chapter of this book, though I am not ready to run the Boston Marathon. It is still good information for the future. I know a lot about flexiblity, strength training and nutrition. If your goal is to be the best runner you can be, this is an excellent resource. I graduated with a degree in Exercise Science and I know the information that is given in this book is accurate as well as proven by research. I just started one of the programs and I am excited to see improvements.
June 2nd, 2010 at 4:13 pm
Amazing
Rating:5 out of 5 stars
This book is great! the novice training schedule works really well. I went from not running at all to running 5k fairly easily in just 12 weeks!
June 2nd, 2010 at 4:38 pm
It works!
Rating:5 out of 5 stars
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.
June 2nd, 2010 at 4:56 pm
Worked for me
Rating:5 out of 5 stars
I have used the training programs in this book to prepare for my last two marathons, wherein I made Boston Qualifying times for each and did not hit the dreaded wall. This is one of my favorite training books. I appreciate the cross-training aspects, which I originally did only because I “had to” (they are part of the plan) but came to enjoy them as much as the running part, after some time. Now I am training for a triathlon and am very much looking forward to that in a month.
I am now using this book during the summer and fall to prepare for a PR in a 5K and hopefully one in November in a 10K. I highly recommend this program. It worked for me. While the rudiments of the book are available on the web for free, I personally liked having it in a book, and I did appreciate the additional information in the book, although some of it is a bit repetitive. I also like endorsements or personal-success stories. They are very motivating for me.
June 2nd, 2010 at 5:19 pm
FIRST Training Really works!
Rating:5 out of 5 stars
Just completed my 1st marathon last May 2008 and was very happy to have a 3:48:38 time (8:44 per mile) and viewed the experience as a tremendous “natural high” due to my age (43) and limited running experience. The only problem was the 18 weeks of training left and the marathon race itself left me burned out in the two months after the race.
Minor injuries were getting in the way of my training for a 1/2 marathon race on October 12, 2008. Needed to find a different training program that involved more that just running.
Finally discovered the FIRST Training program on-line and immediately started using the training method beginning on July 21, 2008. Within 3-4 weeks, the training really started kicking in. No more minor injuries and my running times improved unexpectedly.
After many practice runs, I kept asking myself why is my time this fast because I wasn’t trying to run fast? The runs felt effortless, smooth, and the bicycle cross training made my legs stronger.
Bottom line on 1/2 marathon race day was a 1:33:13 time (7:07 per mile). In no way did I ever dream my time would be this low because my goal time was 1:38:15 (7:30 per mile).
I credit this all to FIRST Training. No way would my have time have been this low with other training methods. In addition, my confidence in my running ability has grown exponentially. During the entire training process, I felt as if I was working smarter, instead of harder. The most miles that I ever ran in one week totaled 30.
Thank you developers of FIRST Training and looking forward to my next marathon race!
June 2nd, 2010 at 5:35 pm
Quality over quantity- great training program!
Rating:5 out of 5 stars
Great training program that helps to increase edurance and speed while avoiding overuse and injury. I wish I would have read this book a few years ago when it came out! Highly reccommend to all runners.
June 2nd, 2010 at 5:49 pm
Working so far!
Rating:5 out of 5 stars
This book is for the runner who wants to take their running to a new level, minimize injury, and be efficient and smart in their training. It covers a variety of topics such as stretching, strength training, nutrition, but most importantly it gives you the why, how, and when answers to get pr’s at multiple levels. I just dropped a minute on my 10k pr and was astounded. Train faster not more. It works!
June 2nd, 2010 at 8:00 pm
FIRST Works
Rating:5 out of 5 stars
The prompt for this review occurred when I purchased my 3rd copy from Amazon. I have my own a copy and gave the other copies to friends. The book is full of wonderful narrative, data, illustrations, and training schedules. The book is an excellent resource, even new runners who are years from their first marathon. I could drone on with details and the success it has brought me, but instead of reading a long review and personal testimony, spend your time reading the book. FIRST works.
June 2nd, 2010 at 8:35 pm
Changed my (running) life
Rating:5 out of 5 stars
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!
June 2nd, 2010 at 9:22 pm
So Far So Good
Rating:4 out of 5 stars
I have been on the program three weeks and I am a huge fan. The way the book is structured makes the program a no brainer to try and as you go you can feel your legs “building” rather than just being sore from running too much. Three guys with large brains who have been running for twenty something years and studying fitness for a living for just as long offer up a nice “short cut” on working smarter not harder.
June 2nd, 2010 at 11:44 pm
A very good plan
Rating:4 out of 5 stars
I have been running, biking, and doing triathlons for years, and have read a bunch of different books on training/plans. I found this book to be very good. The downside is there is a lot of “fluff” preceeding and following the actual training plans, so it’s a bit of a Training Brochure surrounded by other info–but worth it!
For the older athlete, the decreased training frequency seems especially beneficial as it gives more recovery time.
Another reviewer commented that the training load/pacing might be too much for beginning runners. I would agree with that if you take the plans as written. However, the author does state that the objective should be to hit a target pace–in other words, find the pace at which you can do the workouts, hit that pace, then build from there.
With that in mind, I found the pace at which I could do the long runs, then backed into the short run/fast pace times. Bear in mind that the book is describing a training concept that uses less frequency, combined with workouts that target specific athletic capabilities (i.e. speed or endurance). You may need to adjust it for your ability while still applying the concepts.
Overall I think this is one of the better training books I’ve purchased.