Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program Paperback – May 15, 2007

I'll start by saying most of the information in this book is available online for free. You can read about the theory and the success stories at various running websites and figure out the custom paces you will need to execute the plan on your own. I did exactly this and ran a successful marathon (3:45). I decided I wanted to ramp up the training for my next marathon and dropping the minimal ($10) on the book, helped. It reinforces the theory and gives you all the details and success stories to make you feel ready for the big day. The pace charts, tips and personal stories are all worth going back to, which makes this a book worth having.Running three days a week is all a lot of people can squeeze in. This program truly minimizes burnout and leaves you recovered for each run. Each run is specific and relatively HARD compared to other training plans, but - as the book explains - each run has a purpose. This helps you mentally as you set out on each run. You know it's an important part of the program, not "just mileage". Don't get me wrong, I'm 3 weeks out from the NYC Marathon and I am VERY ready to be done, but I think it would be much worse if I had 4+ runs a week. That wouldn't work for my lifestyle.SUMMARY: The program works and provides great training programs (You need to be strict with the cross-training). The book is a good reference tool to have handy to build your program and refer back to for information and motivation.UPDATE: After three marathons (and several half marathons) in 13 months, I can safely say the FIRST method works. The NYC Marathon was a much different race with all the waiting before the race and the hills at the end so my time wasn't as good as the 3:45 I mentioned in my original review but I was passing A LOT of people in Central Park at the end. I was definitely prepared. Since then, I've run a 3:40:31 in Vermont. I ramped up the cross training for this one, but FIRST was the running program. As long as I keep dropping my times, I won't feel the need to switch to more miles or days per week.

I used to run 5-10K a lot in the past and trained half marathons for a while, for injury reason had to abandon and didn't run for some time. Anyway, when I recoveredand came back to running I could hardly pull 5K in jogging pace. I tried to figure this out, indeed I hadn't practiced for a while but 5K is something I used to make withoutbreathing once,so imagine how confused I was. Started to search on Runners World site (a lot of information...BTW) and found about FIRST programs, decided to try it and it works beautifully.For CT I use either weights training or in-line hockey and it completes the 3x2 weekly schedule. To criticize a bit (really a bit) the book could've been organized in a better way (like "For Dummies" books,i.e. where they put different smart signs which point you to a correct direction). One can get lost a bit in this book looking for time tables, training plans and so on. This is why I give it 4 stars. Except this "design gap", book is really good.

I'll admit, the idea that you could successfully prepare for a marathon with only three running days a week seemed unlikely, and doubly so the notion that your times could improve. But after a few years of nagging injuries, it seemed worth a shot.Does it work? A half marathon personal record and near marathon PR, at age 46 and after 11 previous marathons, convinced me that the answer is a big YES! Here's my take on the pros and cons of the FIRST approach:Pros- Extremely clear, specific training plans for distances from 5K to marathon. After reading the book, you'll have everything you need to hit to road well prepared.- Empirically validated. In addition to being runners, the authors are researchers who have conducted studies demonstrating the efficacy of the approach. So, you can enter the program knowing it's been rigorously tested and proved. Of course, the reviews below say the same thing.- For me at least, helped avoid the calf/hip injuries that plagued me over the last two years.- Included more holistic discussions of nutrition, strength training, and stretching which are so important to a running program.Cons- Something like a third of the book is runner testimonials. While I personally found them interesting and useful, they may turn some off.- There wasn't much information on "tapering," the pre-race rest period for marathons. I guess this was built in the schedules, but it would have helped me to have a fuller discussion.Other observations- This is NOT an easy program! The "price" of running only three days is harder workouts. I have never run as intense weekly workouts. However, the rest/cross training made them doable.- If you're a triathlete, the program would be great in that you could still maintain your swimming/cycling training on the off days.- There is some additional helpful information on their web site. Just Google "Furman FIRST."Best of luck in your running, and I hope you find the program as helpful as I did!