Location:Home » All Books » RUNNERS WORLD RUN LESS RUN FASTER: Become a Faster, Stonger Runner with the Revolutionary First Training Program (Runners World)
Publication Date:December 5, 2007 Availability:Usually dispatched within 1-2 business days Shipping:International shipping available Condition:BRAND NEW - ***Delivery usually * 4 - 5 * working days - From Aphrohead of SOUTHPORT, Lancs, UK *** . Priority Airmail used Worldwide on International orders. Thanks from all at Aphrohead.
Customer Reviews:
Efficient Training MethodSeptember 18, 2008 12 out of 12 found this review helpful
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.
Does what it says on the tinFebruary 25, 2008 8 out of 11 found this review helpful
Really intersting and clear book that will get you enthused about running and decreasing your time in a race. I'm training for a half marathon and the 3+2 method described in here actually works. There are some letters included of real people running but they don't make up the book and instead prologue a table or chapter solving the problems presented. Very useful table are included so you know what speed you should be running in speed intervals and tempo running. There are also structured suggstions on cross training. I've recommended this book to nearly all the people I know running who have complained about aches or just hitting a wall. The runs, stretches and tips in here really are invaluable and I feel so much stronger as a runner.
