The groundbreaking plan that helps runners of all levels to improve their race times while actually training less–now fully revised and updated for today’s runners
In today’s busy, fast-paced world, all runners have the same objective: to run the best they can with the limited amount of time at their disposal. Bill Pierce and Scott Murr made that goal possible with their revolutionary FIRST (Furman Institute of Running and Scientific Training) training program. FIRST’s unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury while producing faster race times. The key feature of the detailed training plans for 5k, 10k, half-marathon, and marathon is the 3PLUS2 program, which consists of:
– 3 quality runs, including track repeats, the tempo run, and the long run, which are designed to improve endurance, lactate-threshold running pace, and leg speed
– 2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout
With tips for goal-setting, recovery, injury rehab and prevention, strength training, and nutrition, Run Less, Run Faster has changed the way runners think about and train for competitive races. This revised third edition includes a new preface, training plans tailored to the new qualifying times for the Boston Marathon, new exercise photos, charts that will help runners adjust training practices to their elevation and climate, and updated nutritional recommendations.
Bill Pierce, listed as a marathon supercoach by Runner’s World magazine, is an experienced marathoner and chair of the health sciences department at Furman University.
Scott Murr, an experienced marathoner and twelve-time Ironman Triathlon finisher, is director of the Furman Fitness and Aquatics Center.
Ray Moss, who designed the FIRST laboratory physiological testing protocol, is professor of health and exercise science and director of the Molnar Human Performance Laboratory at Furman.