Run Less, Run Faster On The FIRST Training Plan

Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program.

If you’re reading this, chances are you want to be a better, stronger, healthier, and most of all, FASTER runner, right?

But after work, family, errands and all the usual daily chores, how are we supposed to fit in enough quality workouts to reach our goals? It’s one of the biggest challenges runners face. But now, there’s an answer...

Run Less, Run Faster!

The FIRST system in RUN LESS RUN FASTER works so well because it’s scientifically based and meticulously measured. It’s one of the only systems developed by exercise scientists and tested with real runners.

The FIRST system has reduced race times for hundreds of runners. Best of all, any age-group runner can benefit from RUN LESS RUN FASTER. FIRST programs don’t just work for 4:00 or 5:00 marathoners, but sub-3:00 marathoners, as well. This amazing system has also been used to improve performances by runners preparing for their first 5K or marathon, and by runners in their early twenties, as well as veterans in their sixties and seventies. Plus, this groundbreaking system is extremely flexible and can be adjusted to fit all types of runners, from those who have limited time to train to those make training a major focus.

I've been following the plan for the last 15 weeks and have one more week to go before the Marine Corps Marathon. My best time for a marathon is 2:51:00, set last year at the Charlotte Thunder Road Marathon, and I'm hoping the training program will get me close to that time. Here's what Amazon.com has to say about the Run Less, Run Faster book.

Book 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."