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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program Paperback – May 15 2007

4.3 out of 5 stars 10 customer reviews

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Product Details

  • Paperback: 272 pages
  • Publisher: Rodale Books; 1 edition (May 15 2007)
  • Language: English
  • ISBN-10: 159486649X
  • ISBN-13: 978-1594866494
  • Product Dimensions: 15.3 x 2 x 23 cm
  • Shipping Weight: 295 g
  • Average Customer Review: 4.3 out of 5 stars 10 customer reviews
  • Amazon Bestsellers Rank: #48,377 in Books (See Top 100 in Books)
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Product Description

About the Author

BILL PIERCE, a collegiate half-miler and experienced marathoner, is professor and chair of Furman's Health and Exercise Science Department.

SCOTT MURR, an experienced marathoner and 10-time Ironman Triathlon finisher, is director of Furman's Fitness Center and a lecturer in the Health and Exercise Science Department at Furman.

RAY MOSS, who designed the FIRST laboratory physiological testing protocol, is professor of health and exercise science and director of the Molnar Human Performance Laboratory at Furman.


Customer Reviews

4.3 out of 5 stars
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Top Customer Reviews

Format: Paperback Verified Purchase
The best thing about this book is how it outlines how to decrease days spent running while training.
The layout of the book is hard to follow not very well organized. The concept is great, however I would recommend researching running plans online instead of spending money on this book. It is not one that I will keep in my library.
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Format: Paperback
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.
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Format: Paperback
I have run a marathon and a half marathon using this books training plan. The name gets it right because you only have to run three days a week and, for me, I went from doing a 1:09 10 k to a 53min 10k as I trained for a half marathon. The half marathon was the best race I have ever run. I kept going faster and faster as I ran until I came in almost 5 minutes faster than my goal time of 2 hrs. The marathon was my reason for giving this book 4 stars. It only trains you out 20 miles. In the marathon, it's the last 6 miles that are the killer. I trained for a 3:44 marathon. Everything was on track until those last 6 miles that I had never trained through. Then, eventually, every step became torture and I finished in just under 4 hours.
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Format: Paperback
I ran my first marathon a month ago and I wanted to keep running but I couldn't find the time. I also wanted to do more than run. This book has been fantastic so far. I'm 3 weeks into the half marathon training plan and I'm really enjoying the variety. There's lots of cross training options outlined in the book. The runs themselves are challenging! I was a slow and steady runner before. I could run forever at my comfortable pace and often I felt like I wasn't getting a workout unless it took almost half the day. This book has me speeding up on my runs and it feels good to push myself. Excellent book, well written, very clear, lots of practical advice.
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Format: Paperback
I am currently using (and enjoying) the FIRST program outlined in the book. I find it attractive because, being a self-coached runner, it is highly prescriptive and based on current ability levels rather than pie-in-the-sky race goals. Each workout is highly challenging but ultimately achievable and focused on the goal of making you faster. The major quibble with the book is that it is very poorly laid out and requires a lot of flipping back and forth throughout the book. Read with a highlighter and post-it notes.
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