Editorial Reviews. About the Author. BILL PIERCE, a collegiate half-miler and experienced Due to its large file size, this book may take longer to download. Runner's World Run Less, Run Faster by Bill Pierce, Scott Murr & Ray Moss .ru/ pdf/book//runners-world-train-smart-run-forever-ebook-download. A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners―Run Farther, Faster, and Injury-Free (Kindle Edition).
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First, we want to say thank you for downloading the Ultimate Marathon. Training . Now, since your threshold is lower, you are able to run faster with less effort, Now that this ebook has covered VO2max workouts and tempo runs and the. Runner's World Run Less, Run Faster book. Read reviews from the world's largest community for readers. Finally, runners at all levels can improve the. The Run Less Run Faster training is preached as a way to avoid injury and train with little time. But, here's why it's likely a one way ticket to injury.
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Actions Shares. To the author of this article: I was directed to this article because the runners I train — over through 20 running groups told me this article seemed like something I would write.
If you are faster on FIRST than you were, I would say to you — keep doing what you do, supplement or ADD running to your cross-training between, even if it is minutes with the goal of achieving more days running and running easy and you will see improved performances in both your speedwork AND long runs.
Jeff, thank you for having the courage to take this on. Here are a few thoughts from an older mid-pack runner:. My experience when weekly long runs make the majority of my miles has been unsuccessful every time.
The LR crowds out everything else after a while. This kind of training will turn off a lot of people. Easy miles allow you to enjoy running ans support active recovery. Again thanks to all those at RC. Not only do you share your priceless knowledge but you are examples of the great work ethic and positive attitudes of great endurance atheletes. I tried the Run Less program and it helped me push harder than I had during previous training cycles. However, I am starting to dread those hard interval sessions!
Someone noted above that taking the enjoyment out of running may drive some to quit. That rings true for me. And, those sweat sessions, trying to hit the pace given for intervals I do them on the treadmill , are becoming aversive! Thanks for your input Chris! Seems you are not the only one to feel this way, but at the end of the day, running should be about enjoying, and if that means backing off a little, then that is the right thing to do.
You are making the right choice! I was able to run a 3: I felt great during the race. I got injured this year but it was a freak thing — pinched nerve in the back that caused heel pain. I would do marathon sessions, easy pace, on the elliptical and stair master.
Reading this article was very interesting and gives me some hope to improve on the 3: Thank you, Amanda. Yes cross training can be good for any program. EG on the 10k program long runs for a 20min 5k runner would be 7min17 a mile.
Running for 10 miles at that pace for some weeks.
But normally a long run pace would be recommended as 7. Running seemed to get so much easier for me, and I loved the challenge of pushing myself on the speed days.
I liked how down to the second everything was. Committing to running more than days a week is a struggle for me. However it could have been due to the surface I was running on.
Just some thoughts. Thanks again. Hi Coach Jeff! Thanks for the great article! It takes patience and time to development to its full potential for each runner. Arthur Lydiard said it many times to development the aerobic base first to its highest degree possible for a given runner.
As a more experimented runner with 7 years running at least 4 times a week, I came to a performance plataeu. Yes the program is very stringent and required a full commitment to completing the speed workouts, I find it is very valuable for runners that had a good aerobic base. Geez Jeff why did have to burst my bubble! So far seems to be working okay. I have run many marathons however so I wonder off it works better for people with a well developed base already.
So I am a 36 yr old Officer in the Army. I grew up doing gymnastics so running was not a really big part of my workouts growing up hence I never really learnedhow to properly run. Now in the military I have to complete a 2 mile run for our bi-annual required physical fitness tests and I have my struggles. I maintain a high level of fitness as I do work out 5 days a week, but I constantly struggle with my run. I would love any help out there as I would really like to not only improve my running ability, but I would also like to start enjoying running.
Can anybody help? It also seems like it is the basis for their program as you set your goals based upon where you are. As an older runner I have tried many, many different programs to get beyond a certain point where I would flame out and give up- usually with my knees feeling like they were in shreds.
I did much, much better. It also fit in my schedule much better. I did suffer a couple of injuries when I got thrown off schedule and tried to go too fast too soon upon resumption. Mark, you bring up an important point. The book states that the training programs are based on having a base built up already.
I met my BQ goal. The interval workouts were hard for me. I actually did the interval workouts from the 3: I ended up injuring my hamstring and had a slower marathon instead. Every runner is different, of course. I found the interval and tempo workouts to be invigorating.
They were hard, but I loved them.
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I found the long runs to be fairly easy, as you gradually increase your pace until you get to your goal mile time. I rode my mountain bike on three of the cross training days—short but hilly rides—and did an extended core workout on the seventh day.
After the fourth marathon, I decided to train for 50Ks instead, focusing on endurance rather than speed. Someone asked me after I ran my first 50K if I was in the best shape of my life.
I said no. Having spent two years training for ultra marathons, I have now come full circle. I am starting out at the 4: The long runs are too easy with the aerobic base I have from ultra training, so I am doing those at whatever pace feels good. I am also following my own schedule:. The back-to-back longer runs on the weekend come from my ultra background. Hi Ellen, thanks for sharing! We agree with your points, and as you can see, we have our doubts about the method. If you would like any more information about ultra running or anything else let us know, we would be happy to help!
We have lots of great articles. Good luck with your ultra! Ellen, I was glad to see someone putting this into ultra training.
A Memoir of Loss and Life in Motion
I just finished a trail 50k for which I constructed a training program based on long slow running and hill workouts and not much speed work. I am starting a new cycle and looking at putting together some new ideas. At first I thought it makes no sense to add lots of speed work into ultra training, but I am looking at some flatter races where maintaining a fast steady pace may be possible.
I plan to bike the cross train days but not go hard, rather do recovery.
Whether running or cross training. I do wish they would go into more detail why they picked specific intervals they did given all the possible options. Hi Chris, thanks for reaching out. We can definitely get one of our writers to look into a post on Ultra running for this. We do have a number of posts about ultra running that may interest you for the time being: I need the active recovery days.
After 2 speed workouts and a fast long run last week my calf is hurting. Which was an injury I had 3 weeks prior to my last 50k. My prime injury time is always the weeks following a race. I am going to ramp up mileage for now and add back speed work later. I think I will go back to Daniels 2Q program speed work with more realistic paces. Btw Tina, I really enjoy the podcast, great info, I listen to it on the commute.
Thanks for putting all the work into it. Hi Chris, thanks for reaching out and sharing your story. We would love for you to give our program a try, and you can sign up for it on this page. We have a great video series explaining what we do if you are interested? Would love to have you on the team. The 50Ks I do all are on trail and hall ave significant elevation gain, ranging from to feet. After my hamstring injury from marathon training and a pelvic injury when I trained for my first 50K, I was kind of afraid to do any speed work.
I just focused on endurance. However, I found that I could only improve so much that way. Even if you intend to run a mountainous 50K on trail, speed and tempo work are still necessary if you want to improve. I have read that the front-of-the-pack ultra runners include both.
So far, it is going well, even though I am running on two of the cross training days. My long run mile time has come down 15 seconds a mile already. I am super pleased with the improvement.
Why the FIRST 'Run Less, Run Faster' Marathon Method Doesn’t Work
I am anxious to see how I do. Great advice there, and we hope you both race well. Let us know if you need anything! Have been running long distance for almost 10 years now. Not only do I feel great, but my gait feels more natural…always felt like I was using too much quad at a slower pace. I also do not feel overwhelmed by training as I have in the past. Works very well for me. When you read the book, you notice immediately the pains the authors take to start people of slowly.
Their first program is the 5k Novice program that begins with walking. There are test runs for each of the qualifying times to see if you are ready to tackle the program. They address running injuries and their experiences seem to point towards reduced injuries.
Just a few very limited observations. That said, with every run being a quality one with a specific prescribed pace, I sometimes miss the nice easy runs that allow you to really take in your surroundings. But now, with my sights on a BQ, I enjoy the physical and mental challenges that the very precise target paces bring about.
Some of the cross-training is not that hard and helps boost aerobic fitness. I would love to run more often but that may not be in the cards for me. A plan that keeps me injury-free as I get faster is one that I can get behind. Thanks, Johan. I think you missed the part where I talked about injuries though. It actually has me worried! I kind of feel like they lured me in with the Run Less part…and they are trying to kill me with the Run Faster part!!
It seems that if I hit my track times on Monday, my legs are too tired to hit my tempo time on Wednesday. I am improving though. My long runs are slow, and I have yet to miss hitting goal pace for those. That seems to be a trigger for me. However, pace used to be an issue for me as far as injuries are concerned — when I first started running, 6 years ago.
Three marathons under my belt crashed and burned with severe leg cramps each one. Finished each but not with a smile. My aim was a sub 3hr marathon. My PB was 3: I ran the program for four months but rarely did the cross training. After two months I did a 3: Rather than a one size fits all training plan approach, I would advise people to hire a certified coach.
There simply is no substitute for getting personalized attention on a regular basis from a qualified expert, and I cannot argue with the results thus far lowered my 10k PR by nearly 3 minutes in just two months. I have used Run Faster Run Less for about five years.
I sometimes use a rowing machine on worse days. But basically, I do one LSD, one tempo, and one set of intervals each week, as the book recommends. I want to try this… but love running long slow hours.. Only running…. I am small and light and seem to need to eat the same vegetables etc. Once I follow programs that have too many days off I get slower because of the excess weight.
Hi Susan, that is okay. If you have found something that works for you, and you enjoy doing it, then that is all that matters! This post was focused towards those who are striving after time goals. If you are running to keep the weight off, or just enjoy running for the simplicity it brings, then keep going with what you are doing. There is absolutely nothing wrong with that! Let us know if we can help you in any other way!
I am huge fan of the FIRST method but was very interested in your article after I happened to see it in some google search results. A bit of background: I ran my first marathon when I was at uni with a program that had me running 6 days a week, I ran 3,53 having come down with shin splints about a month before the race and not doing any more training. The shin splints lasted a good few yrs. Then at the age of about 34, I was desperate to run another one and wanted to beat my time and my brothers time 3, I love my running and am flying high on endorphins after a good workout so I really got into it.
I was going for a 3,13 time which based off long distance times was feasible. Then about 7 weeks before the race I came down with hamstring problems. I was out for about 15months, thinking time and rest would heal it but I have since seen a physio who has helped me get back into running again very slowly. Either that or new runners just push right past it and get injured.
Thanks for sharing Mark. You are right, and glad you have found what works for you. Sometimes it does take us a little while to understand our body, and figure out what is best for us. You are right that a lot of new runners do end up injured as they are not sure how to do this. Thank you for sharing your story, it will be great for others to learn from. At the time I was 65 years old. I found myself just wasted from trying to attain my target paces given in the plan, and also had a frustrating feeling of inadequacy.
I kept it up as best I could for about 6 months, at which time my naggingly painful knees became a moderately severe injury that totally sidelined me for 3 months and took over a year to almost completely recover from. Although I had had some instruction in running form, in my emphasis on attaining the given pace, I developed bad habits of overstriding.
Also, my hips and core were in no way prepared for what I was asking of them. This year, I used a program that is based on HR, not pace, with mostly aerobic work. Nearly every race of the year was a PR, and more important, no injuries.
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