Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program Paperback – April 10, 2012

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."

The way I've used these plans isn't necessarily orthodox, but it has worked for me! I was introduced to these plans through a beginner's marathon plan from FIRST that I found free online. I chose that plan even though it was my third marathon, because the regular marathon training plans are still too high-mileage for me. I moved from a PR of 4:12 to a PR of 3:57 in the marathon (hitting the time I was training for almost perfectly), and my dad went from a PR of 4:32 to a PR of 3:57, finishing with me! (I think I could have gone even faster, but all I wanted was to break 4 hours.) Four years later, after having a baby, I came back to these plans and started with the intermediate 5K training plan. I've now followed it about 6 times, using it for every distance from 5K to half marathon to relay ultramarathon, and I've PRed every time! I always seem to run the actual race a few minutes faster than the goal time that I trained for, going from a pre-pregnancy 5K PR of just under 24 minutes to a current PR of 21:10. I've actually started winning races! For longer distances, I simply added more slow miles onto either end of these plans (often following the plan while I run to a playground with the jogging stroller, then running at a normal pace back), or ran more days of the week. At some point in the year I usually take a break from speedwork and build up my mileage, but I typically don't run more than 25 kilometers a week.I love the intermediate 5K plan from this book because it gives me a challenge without taking up too much of my time-- essential when I was running home to a hungry baby or now, when I'm running with an impatient toddler in the jogging stroller. My only complaint is that I would love to see "beginners" 10K and half marathon plans, because the real plans from this book are still too high mileage for my schedule!Confession: I have yet to formally do the cross-training any time I've used these plans. Maybe running after a toddler counts?