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The prompt for this review occurred when I purchased my 3rd copy from Amazon. The book is an excellent resource, even new runners who are years from their first marathon. I have my own a copy and gave the other copies to friends. The book is full of wonderful narrative, data, illustrations, and training schedules. I could drone on with details and the success it has brought me, but instead of reading a long review and personal testimony, spend your time reading the book. FIRST works.
The goal here is high intensity quality runs with recovery in between. It really only addresses marathon runners as far as testing goes, not anything for 5k or 10k runners. This is a pretty good read with alot of testing backup. Could think of hard/easy with the easy really easy accomplishing about the same thing. All the testimonials are in regards to marathons. The advise is diametrically opposite what alot of the running community embraces, which is to run as much as possible. What I like is the exact training paces given for your runs. You can actually just get all the information on line if you don't mind having loose papers.
Thank you Bill and Scott for a wonderful contribution that allowed even a novice newby achieved a life milestone. I felt perfectly prepared by the book's advice that covers everything from nutrition, stretching, flexibility, detailed training programs for 5K, 10K, half and full marathons that fit your level of running, based on your prior shorter runs, training and race tips, pace charts, etc.
I ran my first marathon last weekend at the Richmond Marathon in 3:43 time. I highly recommend the Run Less, Run Faster book and training program.
I also didn't have time or energy to complete the cross-training days and ended up achieving my stretch goal time on race day anyways. I am not an avid runner and didn't have much time to put into the training due to job and a new baby in the house, however, a neighbor recommended this book and I followed the key 3 runs per week (track, tempo and long runs) fairly strickly.
I only missing 1 long run in the 16 week program. I just stuck to the book and it delivered a great result for me.
The marathon is now checked off my bucket list.
After reading the book, you'll have everything you need to hit to road well prepared.- Empirically validated. 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. 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. 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. 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. - 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. 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. - 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.
I have never run as intense weekly workouts. So, you can enter the program knowing it's been rigorously tested and proved. But after a few years of nagging injuries, it seemed worth a shot.Does it work. The "price" of running only three days is harder workouts. In addition to being runners, the authors are researchers who have conducted studies demonstrating the efficacy of the approach. 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. However, the rest/cross training made them doable. Just Google "Furman FIRST."Best of luck in your running, and I hope you find the program as helpful as I did.
I followed the First Marathon training plan included in this book.I ran my first Marathon, NYC, in 3:37. program allowed me to cross train, which is important to me as I had an ACL reconstruction surgery 12 months before I started training.If you combine this book with a good nutrition guide, you can certainly achieve your goals.
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