Run Less, Run Faster: Become a Faster, Stronger Runner with the FIRST Training Program
The principle is really simple - Run less, but run faster. How is this possible? The FIRST (Furman Institute of Running & Scientific Training) Training program will show you how to maximize your training by running just three key workouts a week, plus a day or two of cross training. The three key workouts are a long run, a track workout and a tempo run. The Furman University professors state that many runners add unnecessary “junk miles” with the sole aim of increasing their weekly mileage. This is a mistake - you’re better off running just 3 quality workouts and allowing yourself sufficient recovery time. Cross training can easily fill the void on non-running days if required.
Don’t be fooled though. Many people see the “Run Less” and find that attractive, but wait until they find out how demanding the workouts are! It’s quality training and not for the faint-hearted.
I think I’m going to use the FIRST Training principles in my build up for the Marine Corps Marathon at the end of October. I’ve already printed off a 16 week training plan and have been busy working out all the training paces for different workouts
. There’s still over 20 weeks to go until the marathon, so I have 3 or 4 weeks to get myself up to a base fitness level where I can start training more intensely. I even have a new blog, Run Bulldog Run he was a quiet man movie , where I plan to track my training and progress. Oh yes, if you’re interested, you can read about last year’s Marine Corps Marathon here.
You can purchase the Run Less, Run Faster
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June 6th, 2007 at 8:19 pm
Hey Steve,
I’m trying the same principle…but mostly because I’m older and feel I need more recovery time…so I only run every other day with cross training the days that I don’t run. No junk miles in my trunk…they are either tempo or speed/intervals. I can still average about 40 miles a week and myy running injuries seem non-existent now.
Good luck on your training. Will check your progress on your other blog.
Charlie
June 6th, 2007 at 8:52 pm
Thanks for the comment Charlie. Yes, that’s my fear too - the older I get, the more prone to injury I am and the longer it takes to bounce back.
I had a good year last year with numerous PR’s (Personal Records for any non-runners reading this) and it would be nice to get back to the same level if I can.
What’s your next race? I’ll be at the Women’s Distance Festival 5k on Friday night and possibly the 3k Dog Jog on Saturday morning. We’ll see…
Happy miles!
–Steve
June 7th, 2007 at 1:58 am
Steve,
Looks like a really interesting book. I’ll have to get a copy myself. I do lots of easy running during the week and I tell myself that running most days, but at an easy pace, is good for improving my running economy over time. I also add the tempo and long run in as well, but I wonder if I could work harder on those days and use the other days to recover more effectively. I’m sure I remember Runners World in the UK producing a 3 day a week running programme to train for a marathon in the last 12 months or so as well. I’ll have to dig that one up and see if it is similiar to this book.
Dex
June 7th, 2007 at 4:43 am
Hi Dex,
I’m going to look for the book on the weekend. I’ll let you know if it’s worth buying. Last night’s training run was an example from the plan and it went well. 2 miles easy, 2 miles at ST (short tempo) and 2 miles easy. You can see the GPS for it here:
http://runbulldogrun.blogspot.com/ (still need to add comments to the post)
Hope the groin is recovering well,
–Steve
June 7th, 2007 at 11:03 pm
Thanks for this recommendation! I am off to Borders tomorrow to purchase it.
June 8th, 2007 at 5:24 am
I can’t make the Women’s 5K and probably won’t be racing at all this weekend…Probably next weekend at the CHKD 8K.
Have a great racing weekend!
Charlie
June 8th, 2007 at 2:18 pm
Elaine: hope you manage to buy the book (with discount of course!)
Charlie: stay hydrated - it’s going to be warm one!
Enjoy the weekend. I’ll post tonight’s race GPS track later today/tomorrow.
June 9th, 2007 at 11:13 pm
Picked up the book today. At first glance it looks promising. Just hope I can get some reading time in soon..
July 10th, 2007 at 1:36 pm
[...] and will hopefully guide me towards a decent race in late October. I’ve downloaded the plan, bought the book and read pretty much everything I can find on the program, so all in all I’m as ready as [...]