Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program

As a recreational distance runner for over...ahem...30 years, I've complete my share of "races," from 5K (a handful), 10K (more than a handful), half marathons (about two dozen), Ragnar (one), and marathons (two), which means I've done my share of training for said events. Although I've used several different training plans over the years, most recently, for my favorite distance, the half, I've typically printed out the Hal Higdon training plan for both Intermediate and Advanced and then done something between the two, which involves six days of training per week. The Hal Higdon program includes three days of training similar to that of the FIRST program (intervals, a tempo run, and a long run) plus three days of what I suppose the designers of the FIRST program might call "junk miles," a three to five mile run. So, the idea of running fewer but more intense workouts appeals to me.That, coupled with the fact that I somehow, in defiance of my statement after surviving the Goodwill Games Marathon nearly 25 years ago that I would, "NEVER run another marathon," I, signed up for one in May of 2014 to celebrate turning 50. A runner friend who plans to run the same marathon researched several training plans and recommended FIRST. I've since read this (library) book from cover to cover, bought myself a copy, and begun to plan training for it in January. But enough of the backstory.Although I don't know how it will all pan out next year when I run the marathon, I love the philosophy behind this training plan and the many nuggets of helpful information about training that the book includes. The last time I ran a full (during which I drank only water and did not eat), I distinctly remember "hitting the wall," which meant that each of the last six miles felt like ten. The book's recommendation about eating during a marathon (which I never do during a half and feared during a marathon because of potentially suffering from a stomach ache) is that to avoid the depletion of glycogen stores, (p 152) "The goal can be met with 6 to 8 ounces of sports drink every 30 to 35 minutes and on warmer days every 20 to 30 minutes." This one bit of advice calmed my biggest fear. But there's more. In addition to very specific information about the "three quality runs plus two cross-training [cycling, swimming, deep water running and rowing] workouts" (including specific paces for each) the book contains tons of charts and tables including: a Race Prediction Table (which uses performance at a given distance to predict your potential pace at a different distance), Training Programs for each of the four distances (5K, 10K, half, full), Training Plans for all 16 Boston Marathon Qualifying Times, and Road Age Factors (find your above-age-29 time at a given distance and adjust it down to an equivalent 20-29 time). Also included are explanations and photographs of: Key Strength Training Exercises, Nine Key Stretches to Enhance Flexibility for Runners and two drills (Butt Kicks and High Knees). To break up the sometimes intense training plans and tips and support their recommendations, the authors include a number of Real Runner Reports, basically, praise about the program by average Joes and Janes who have achieved success using it. In summary, although the proof is in the pudding (I haven't yet completed a race using it), the FIRST program philosophy seems sound: through quality, targeted training with PURPOSE, you can run less and run faster. This is my new favorite book about running. Also excellent: Born to Run by Christopher McDougall, The Long Run by Matt Long and Eat and Run by Scott Jurek.POST RACE UPDATE (May 5, 2014): First of all, I injured my foot (metatarsalgia or similar) which meant I gave up on (and am glad) choosing to run a marathon. Instead, I switched to the Vancouver BC Marathon (May 4, 2014) at week 16 and signed up for the local Whidbey Half Marathon (April 14, 2014). Having just turned 50, I ran the Whidbey Half in 1:49:22, which was faster than my last year's time, but slightly slower than the year before (both trained with Hal Higdon training plans). This was disappointing; however, yesterday I ran the Vancouver BC Half Marathon in 1:44:08, which is not a lifetime PR but is my best time for this distance during the past 10 years. In spite of constant rain and a bit of a breeze, I felt great, until the last few miles, especially the last mile, which felt like an eternity (though I didn't slow down). Looking back at the training, I thought it was extremely difficult and if I hadn't run so well during Vancouver, I would have regretted putting in all that work. As it was, I felt that: the intervals were especially difficult at first, but became easier over time, the tempo runs were my favorite (and I almost always met the pace goal), the long runs were the most difficult (anything over 10), mostly because of the pace goals (though I live in a rainy, hilly area which made them even tougher). I also trail ran 4-5 miles once a week just for fun. I chose to swim for cross-training and the workouts were fine. In summary, FIRST training is very difficult, but worthwhile if you can meet your pace goal. The one thing I will take from this method is the idea of "Training with Purpose."

Got the Kindle version and it's become my running bible...just about to start pre-prep for todays tempo run as I write. I love the principles, clear logic and common sense behind the program structure which makes it simple and obvious to follow and allows for continuous improvement over time for anyone be they an total beginner who can hardly run at all right up to the runner who is looking to do a really serious marathon time.The simple 3 run a week plan also reduces injury risks hugely and is ideal for those who also want to do other types of exercise. For me I got it as I'm into doing some 12-17k obstacle races and 10-12k trail runs so am following the half marathon plan as it seems best fit to train for the sort of running needed for those events. Though having begun am now really thinking of a marathon in 2014 - why not! Am 42 now, never really run much before have done a lot of gym and general cardio. On about a 44.30 minute 10k and reckon sub 40 is well possible next year. We shall see. In the meantime I'll keep thumbing this super guide.

I bought the kindle version of this book last year and planned to use it to train for a marathon. I loved the advice and the plans in the book, but I found it nearly impossible to use as a real training guide in the electronic form. In order to build your training plan you have to consult several different tables, and as you're getting used to each workout you will want to refer to the book again and again to remind yourself exactly how the workout should be done. This was simply too difficult with the electronic version so I put it aside and followed a different plan ... to mixed results. (I finished the marathon, but not like I wanted to.)This year I purchased the paper version and have found it much easier to build the training plan and to consult the book when I have questions. I would give the book 5 stars except that the way it is constructed leaves a lot to be desired. As I mentioned, you have to flip between many different tables on many different pages and in different sections of the book to come up with your plan for the week, or for a particular race. For example, if you're training for a 5k you have to first choose your base time from a previous race or by doing the interval workout they recommend. This tells you what your paces should be for each workout using the pace tables. There are pace tables for different race distances, such as 5k, 10k, or half or full marathon. Then you need to flip to the cross-training section and decide what cross-training to do, and then you need to plan out how all of these different runs and paces and cross-training workouts should fit into a week. The book provides 12-week and 16-week plans for the different distances, but it provides separate charts for the runs and the cross-training, both in different parts of the book. This is difficult to follow. They could have solved this with a dozen pages at the end that pull all the charts and plans together into a comprehensive whole for each race distance so you could just flip to it and know in Week 1, on Day One, you do X, the next day Y, etc. I ended up constructing such a table for myself, which took a lot of time flipping back and forth through the book.After doing that I discovered there is a companion app for iOS (iphone/ipad) that takes all the work out of it for you. See here: [...]You just tell the app what distance you're training for, the date, and your base 5k pace, and the app does all the work for you, presenting a 12- or 16-week training plan, including cross-training. It's wonderful! You still want the book to refer to the instructions for each workout so you can make sure you're doing it all correctly, but the app is an absolutely indispensable companion to the book.Bottom line: Get the paperback book and the app and you will be very happy. I am loving the structure and the goals for each workout and after just a few weeks I feel I'm making much better progress already than I ever made using any other plan.