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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World) | 
 enlarge | Authors: Bill Pierce, Scott Murr, Ray Moss
Publisher: Rodale Books
Category: Book
List Price: $16.95
Buy New: $9.20
You Save: $7.75 (46%)
New (31) Used (9) from $9.20
Rating:  33 reviews
Sales Rank: 3201
Media: Paperback
Number Of Items: 1
Pages: 272
Shipping Weight (lbs): 1
Dimensions (in): 8.7 x 6 x 0.8
ISBN: 159486649X
Dewey Decimal Number: 796.42
EAN: 9781594866494
ASIN: 159486649X
Publication Date: May 15, 2007
Availability: Usually ships in 1-2 business days
Shipping: International shipping available
Condition: Brand New, Perfect Condition, Please allow 4-14 business days for delivery. 100% Money Back Guarantee, Over 1,000,000 customers served.
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Product Description
Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program.
Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner’s World magazine, FIRST’s unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times.
The key feature is the "3 plus 2" program, which each week consists of:
-3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed
-2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout
With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.
Amby Burfoot, Runner’s World executive editor and Boston Marathon winner, calls the FIRST training program "the most detailed, well-organized, and scientific training program for runners that I have ever seen."
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| Customer Reviews: Read 28 more reviews...
 A very good plan December 31, 2008
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.
 Great method poor book edition... December 11, 2008
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.
run less run faster October 30, 2008
A real good reference material that's rigth on the money if you really want to improve your running times
 FIRST Training Really works! October 16, 2008
3 out of 3 found this review helpful
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!
FIRST worked for me and the book is great information October 9, 2008
1 out of 1 found this review helpful
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.
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