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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Product Details
Author:
Bill Pierce
Paperback:
272 pages
Publisher:
Rodale Books
Publication Date:
May 15, 2007
Language:
English
ISBN:
159486649X
Product Length:
9.02 inches
Product Width:
5.97 inches
Product Height:
0.83 inches
Product Weight:
0.82 pounds
Package Length:
8.9 inches
Package Width:
5.98 inches
Package Height:
0.94 inches
Package Weight:
0.66 pounds
Average Customer Rating:
based on 93 reviews
Features
ISBN13: 9781594866494
Condition: New
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Average Customer Review: ( 93 customer reviews )
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Most Helpful Customer Reviews
292 of 314 found the following review helpful:
Efficient Training Method Mar 31, 2008
By Barbara U. 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.
162 of 174 found the following review helpful:
Great method poor book edition... Dec 11, 2008
By Zevoruko 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.
40 of 40 found the following review helpful:
Kindle version useless May 21, 2011
By J. Friend I like the content and idea of the book, but I bought the Kindle Edition and all the critically important training charts are unreadable on the Kindle. I try to "zoom" the charts so I can see them and they only get about 10% larger. Without the training charts, the Kindle edition is pretty worthless. You can get the general idea of the book, but can't get any specifics about training programs for you. If these charts aren't going to be readable on the Kindle, then this should be disclosed before you buy and they should be available online (for free if you bought the book). As it is, I feel like I got ripped off.
If I'm missing some other way to read all these charts on the Kindle (or online), I'd be happy to know how to do it.
Edit: I have discovered that you can download the Kindle reader for the PC, download your digital copy of this book to that and you can read the charts on the PC. It still seems like the Kindle itself ought to be able to present these charts in a zoomed/scrollable format that is readable on the Kindle.
32 of 35 found the following review helpful:
Training Plan, but little more Apr 13, 2009
By J. Tamaro 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.
109 of 132 found the following review helpful:
Dramatically change and improve your training methodology! May 29, 2007
By Scott F. Bass 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.
based on 93 reviews
Efficient Training Method Mar 31, 2008
By Barbara U.
Great method poor book edition... Dec 11, 2008
By Zevoruko
Kindle version useless May 21, 2011
By J. Friend
