Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World) Reviews

• Efficient Training Method

  
  By AJA30PGLH32S on 2008-03-31
  I've always had the theory that if everyone who trained for a sport would cut their training time in half, their performance would improve. While this book doesn't advocate that exactly, it proves the idea that training a lot less does improve performance. The method is called the FIRST program, which stands for Furman Institute of Running and Scientific Training.
  
  The book is for anyone who wants to improve their running performance and is divided into 4 sections. The first section explains the FIRST approach, where a "3 plus 2" format is the foundation. This means you have 3 quality runs each week and 2 cross training workouts.
  
  The second section is how to follow the program. Briefly, one day is a cross training day, then a "track repeats" day, then a cross training day, then a "tempo run" day, a day of rest, a "long run" day, and then either another rest day/or optional cross training day. Cross training days include activities such as cycling or swimming.
  
  The 3rd section covers performance factors which include such things as running in hot and cold climates, nutrition, and injuries (readers who have plantar fasciitis that interferes with their running might also be interested in The 5-Minute Plantar Fasciitis Solution).
  
  Lastly, Section 4 covers supplemental training, which I feel is an often overlooked/skipped part of running training. Here you get info such as instructions and pics on how to strength train and stretch for running (important!!).
  
  The book ends with a bonus section on how to qualify/train for the Boston Marathon. Additionally, you get an Appendix A (pacing table) and an Appendix B (how to calculate pacing).
  
  Backed by studies conducted by the authors, this is a great resource for anyone who wants to get better results with less training.
  
  

• Dramatically change and improve your training methodology!

  
  By AB7WBN9OU0Z62 on 2007-05-29
  I've studied numerous training programs and methodologies (Daniels, Pfitzinegr, Higdon, others) and the FIRST program beats them all, hands down! I can't say enough about the 3-day/week training programs that have come from Bill Pierce and the folks at FIRST. I began using their marathon program 2 years ago to train for the Atlanta Marathon. In my previous marathon training, I was constantly dealing with nagging injuries from too much running, and trying to balance the demands of 50+ miles/week with family and career. Utilizing their method, I dropped my PR from 3:10 to 2:59 (set at Boston), and I stayed healthy and injury free in the process, while never running more than 35 miles in a week. I've since used their programs to train for 1/2 marathons, 10Ks and 5Ks, all with the same results - improved health, performance, and new PRs. If you're trying to juggle a busy life (work, family, running), or a multi-sport athlete balancing the training needs for 3 sports, then this is the perfect book for you. The addition of their insights on nutrition, strength training, and injury rehab/prevention, make this book an invaluable resource that goes much deeper that the articles that have appeared in Runner's World. Break away from the traditional 7-day/week, massive mileage programs, and take up the FIRST program. Your running times, and your health, will benefit.
  
  

• Review by former physiology fellow and biochemist...

  
  By A1J93EGDYK0IWA on 2007-08-28
  I used to be an all state runner and I logged a lot of miles when I was younger. I also helped train people after I was competitive myself given my graduate education in physiology and biochemistry. Currently, I do NOT run because I have had back problems, no doubt some of them caused by ignoring injuries that didn't have to sideline me.
  
  This book provides good information on a balanced training program. The approach follows sound principles and is definitely worth trying. Everyone is different and everyone adapts quickly to the same old training routines. This in itself is sufficient reason to explore the principles in this book. However, following this approach you are less likely to overtrain, get injured, etc. This translates into more years of running.
  
  While I don't run much anymore, I do walk fairly long distances, lift weights and practice yoga. I am playing with the idea of getting back into the running game. It was a near obsession... OK... it was a full blown obsession when I was younger and it's been a while since I've run significant distances. However, this book is an inspiration and I'm thinking it is something I can get back to. If I do, I will most certainly use this approach.
  
  

• Great Book

  
  By AJPO559A0LAK9 on 2007-08-16
  I was already familiar with the FIRST program from Runner's World and from their magazine. This book was great because it answered a lot of questions and went into more detail than the website. Any non-elite, real world runner who wants to improve their running times at any distance should give this a good look.
  
  

• Terrific all-around advice

  
  By A3V1MU2LQT5I5I on 2007-09-10
  I am not "well read" in the ways of running, so I can't comment on how this book compares to the myriad other available options. What I can do, however, is offer my opinion as a "newbie" to these issues. In short, this is a terrific, valuable, "easy read" for anyone looking to train smart.
  
  The book offers both running theory and practical guidance. It does so in a light-hearted and fun manner. Readers interested in a dense tome detailing running mechanics should therefore look elsewhere. Instead, this book will appeal to readers interested in receiving guidance on what to do, as well as a basic explanation of why a certain approach is valuable.
  
  Though I love the book, two caveats are in order.
  
  First, this book's training plans require patience. Beginning runners looking for the "one month to marathon" race plans that seem so popular today will not be pleased by this text. In fact, if you are a true beginner, the book details a preliminary 12 week training plan, followed by a moderate 12 week training plan, after which the runner can finally use the book's primary 5k training schedule, which itself is another 12 weeks. In other words, it would take a beginner nine months to complete the book's full 5k training schedule.
  
  Second, it appears the book may have been rushed to press as there are numerous editing mistakes. Some corrections have already been posted on the author's website. For example, page 81 states that runners should not start the training programs unless they have a minimum of 15 miles/week of base training for the preceding 3 months. On the other hand, page 51 states that runners can proceed to the official training plans if they have completed the book's intermediate training plan, which calls for far less than 15 miles/week for 3 months.
  
  That said, let me say again, this is a terrific book, with lots of useful tips, advice and guidance. A terrific read.
  
  
  
• Beware Slower Runners!
  By A6FNP598ZD9NT on 2008-06-25
  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.
  
  
• third grade level
  By A1IJBWTCS84CV2 on 2008-02-22
  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.
  
  
• The program really works!
  By A2GQ5RVLAAI4AQ on 2007-07-16
  Excellent description of the Furman 3 day per week running program. The book provides more detail than the Runners World article and the Furman website, and simplifies the splits for your target tempo, long run and track workout paces. I've used the program. IF you're willing to put in some intense workouts, you really can run less and become faster, while avoiding injuries.
  
  
• Stick with the program
  By A2E0HBTK4B7BEX on 2008-03-08
  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.
  
  
• Another testimonial
  By AVIXFKH0UN9VN on 2007-10-15
  The other reviewers pretty well summarized the book's strengths, so I'll just add another data point here.
  
  I ran my second marathon two days ago, after having trained according to the book's program for my target time. I hit the target almost exactly - knocked 16 minutes off, achieved a PR, and qualified for Boston. More importantly, I did not hit the wall. No cramps, and only suffered in the last mile. I attribute some of this relative lack of pain to accumulated racing experience, but believe the training program's speed work and tempo runs helped.
  
  Sure, you'll have to put the work into the 16 week training schedule, but the schedule won't take over your life.
  
  You should be skeptical of any claims that promise more return for less investment (in running junk miles and risking injuries). But the authors seem to have based their recommendations on research rather than dogma. For what it's worth, here's another testimonial that this works.
  
  
• It works!
  By A12CB5VR68K5T1 on 2008-02-21
  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.
  
  
  
• Did not Work
  By A1CE5MOSQO6B3V on 2007-11-22
  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.
  
  
• This Is A Starting Line To Better Training
  By A3TZV5SXQ8F6ST on 2008-01-13
  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.
  
  
• Great book.
  By A2F5U8KX83RJIW on 2008-03-25
  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.
  
  
• Run Less Run Faster
  By AL6WZCDA0VB83 on 2007-11-10
  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"
  
  
• Working so far!
  By A3HB97XNDGQFNU on 2008-01-01
  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!
  
  
• FIRST Training Really works!
  By ARX6AR5Z09I2V on 2008-10-16
  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!
  
  
• Highly recommended
  By A3LZOX55UU9FH9 on 2007-11-15
  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.
  
  
• Great running plans for all levels
  By A1FPPPWPQ4MDMV on 2007-11-22
  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.
  
  
• So Far So Good
  By ARJCV7LYP9YDB on 2008-05-19
  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.
  
  
• good advice, loosely packaged
  By A3M06LIP0IJ8TM on 2008-07-01
  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.
  
  
• Every Runner's Dream
  By A3HWXN30K4I3L4 on 2008-04-29
  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.
  
  
• Great Book! New insite into training.
  By A1UE29A461X309 on 2008-05-17
  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.
  
  
• Run And Have Time For Other Things
  By A1W87MQBSCPTPL on 2008-05-20
  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.
  
  
  
• FIRST worked for me and the book is great information
  By AU1SKSAF00JJH on 2008-10-09
  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.
  
  
• Best chance to improve marathon PR
  By A11ZALPU5FV126 on 2007-07-04
  This is the best book I have read that I believe gives every individual a true chance to PR at their next marathon as well as striving for a boston qualifier. This book is an easy read and ties a lot of concepts that experienced distance runners already know with some brand new information.
  
  
• Awsome book!! Awsome information!!
  By A2KIUUGFAE36JU on 2007-11-21
  This book is GREAT for anyone serious about running. It just makes sense. Thank you FIRST!!
  
  
• Good read!! Give it a try.....
  By A2YDI2BFWJAFOX on 2008-02-23
  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.
  
  
• EXCELLENT book on how to train for 10K to Marathon distance. Really Works!
  By AFS5OX9BKVMS1 on 2008-07-30
  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!
  
  
• GREAT !
  By A24YGZIY1NV7AS on 2008-09-06
  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 !
  
  

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