Run Less, Run Faster

sarafil

Anyone read this book and followed its training guide? 3 runs per week (tempo run, speedwork, and long run) and then 2 days of cross training? Curious to find out if anyone adheres to its philosophy of more focused runs (rather than just going for a certain mileage per week, and a lot of "maintenance" type runs) and what kind of successes they have had when running their half or full marathons....

arc918

I trained that way for a month or two last year while coming back from injuries.

I run and race faster/better off of higher mileage. Also, I found I really missed my easy running days.

My normal training weeks (6-7 days of running) contains a tempo, intervals and a long run, with easy runs in between (for the most part).

I guess it all depends how you feel about cross training (I'd rather go running) and whether or not you are prone to injury from higher mileage.

scottb81

I have never done it but on other forums I have read of other people's experiences.

This plan seems to work best for people who have been running regularly for several years and have a real big aerobic mileage base built. That said, it only works if they put in the time cross training for those other days.

For people newer to running, the risk of injury is great because every run is hard with challenging paces. Without that big mileage base already in place it often becomes overwhelming to do the hard workouts week after week.

arc918

If you look at the original "study" from FIRST, they will tell you that you are really suppose to work hard on the x-training days.

I totally agree with Scott, with every run being quality this program is no short cut to success. Risk of injuries are meaningful for those without the base to support the long runs and speedwork.

sarafil

So would you say that people who are newer to running should not be doing tempo runs/speedwork, and just shoot for maintenance runs a few times a week, with one long run per week? I am so confused as to what to do. I think that my running improves when I do more cross training (I mainly do spinning, swimming, and weights) because I feel like it helps stave off injury, but I do understand the point that three "intense" runs per week may be too much for someone who is a relatively new runner.

A mistake I have made in the past, though, is to interpret speedwork as something akin to sprinting....what I do like about the book is they give you challenging but realistic paces for speedwork/tempo runs (based on your best 5k run).

scottb81

My opinion for a newer runner is that they would get more benefit from increased easy mileage with a weekly tempo run if the goal race is a half or full marathon. The reason is that if you have been running consistenly for less than around 6 years your aerobic system is still underdeveloped compared to what it could be. Also, for races of that distance speedwork is less important than aerobic base. Speedwork done right will reduce the total mileage you can physically run in a given week due to the increased need for recovery.

Also, the more you can run (as opposed to cross training) within your ability to recover and avoid injury, the faster and higher your aerobic capacity for running will improve. The reason is that some of the aerobic adaptations are specific to the working muscles so the aerobic benefits from cross training with different movements is not 100% transferable to running.

arc918

Not sure what your training looks like right now. What are your goals?

Speedwork is pretty easy to deal with once you know your paces. Tempo pace = ~ half marathon pace, VO2max = ~ 5k pace for intervals. The hard part is when you haven't raced enough to know.

Also, I like fartleks as an easy for anyone to start doing speedwork.

mlb929

I used it to PR my half marathon in march I took 10 minutes off my time. I'm now using it to marathon train. I like the specific training paces it tales the thinking out of it for me. The plan works well for me because I'm very dedicated to sticking with a plan. I don't want to just go out for a fun run. My bike is set up on an indoor trainer and training is always very intense. You have to want constant intense training. I do doubles when training. Am running or riding and pm strength training yoga or core work to get my training. I train 6 days a week instead of 5 and rarely miss workouts. I've really progressin in my success with the FIRST plan and known it works for me but isn't for everyone. I'm pretty type A personality.

sarafil

Ultimately my goal is to just finish, with it being my first one....but of course I have a time in mind, based off of my 10k finishes. I think what appeals to me about this plan is the focus...I am a mom, work full time, etc...so I want the most out of my work outs that I can get. I am very type A, so when I have a plan to follow, I follow it to a T (which isn't always good). But I am concerned that a plan like this doesn't give me enough time with running, and that will be a detriment to someone like myself, who does not have years of running under my belt. Thanks for everyone's thoughts, it may be a plan that will be better for me down the road, after I have some halfs already completed....

mlb929

I used it after I complete one full and 5 half marathons. I've only been running just over 2 years.