First of all, the title of this book is a little misleading. The notion that running less will make you faster is too good to be true. It sure is a snappy title, but don't let it kid you... the training plans outlined in this book are tough and not for the weak sole. My interest peaked on the Run Less, Run Faster (RLRF) book in late December. As a mother of two little ones, spare time is sparse and valuable. I've always been drawn to getting the biggest bang for my buck. That's how running engulfed me in the first place... highest calorie burn in the least amount of time. Thus, the RLRF plan was the perfect fit for me. Every single workout and run in the FIRST (Furman Institute of Running and Scientific Training) training program has a purpose. There are no junk miles... but there are also no "fun runs" either.
The FIRST approach circles around the concept of 3plus2. Three quality runs each week plus two cross-training workouts are the foundation of the plan. The three runs each have an objective:
• Key Run #1: Track repeats (also known as speed intervals) improve your oxygen consumption and leg speed.
• Key Run #2: Tempo runs improve endurance by raising lactate threshold.
• Key Run #3: Long runs improve endurance by raising aerobic metabolism.
These key runs are completed at specific paces that are custom to your current race pace. To start, I found the paces difficult to hit and/or hold, but this follows the book's "training with a purpose" concept... quality over quantity, intensity over frequency, fast running over the accumulation of miles.
Rounding off the week, two rest days and two cross-training (XT) workouts are added in - essentially replacing what would normally be easy run days. This is meant to reduce the risk of injury by avoiding overuse of the same muscle groups. By using non-weight-bearing activities, your legs, knees and running muscles are give a break while still maintaining a high-intensity fitness regimen. The authors of RLRF recommend swimming, biking or rowing for the XT activities. I used a 45 minute Spinning class at my health club.
The average week on a RLRF plan looks like this...
I put together my RLRF training plan last January in preparation for my spring half marathons. This was like going back to college! The book is not exactly an easy read for the novice runner. I found myself going back rereading and taking lots of notes to completely understand the elements of the plan.
The core of your RLRF plan is built around your current pace, specifically your 5K time. You can either use your last race time (if current) or jump on a treadmill and virtual race yourself! I started with a flat 28:00 which was a close equivalent to my last Half Marathon time, according to the book charts. For beginners, you may need to default to this website since the book charts don't accommodate those who run a 30:00+ 5K. I found this website easier to use anyway... Click HERE. Just input your 5k time, and it will spit out all your key run paces. Once you have your paces figured out, the book has detailed plans for 5K, 10K, Half Marathon and Marathon training.
The book also includes sections on strength training, as well as flexibility and form. I included the strength training exercises following days 3 cross training. I also incorporated butt-kicks and knee-lifts before the weekly speed intervals.
I was extremely diligent to "The Plan" through week 7. Even today, I feel that was a peak for me. I ran an 8K that week, and for the first time had a race pace average below the 9 minute mark. By comparison, a year ago, I was extremely happy to race a 10:00 pace. I used my new 5K split time of 27:00 to up my training paces for the last six weeks of the plan. Admittedly, I waffled a bit on training in the late spring. But I still set new PR's in the half marathon and 5K. I didn't run less (averaged about 25-30 miles per week), but I was certainly running faster.
The only thing I found missing from the plan was hill work... so I've added some into my summer marathon training plan. Overall, I enjoyed the variety of workouts that RLRF employed, and was extremely happy with the time results it produced. However, there were times during the training that I craved to just run... no paces, times or distance to worry about. I have used the month of May for that and it been a nice break. But I can't lie, I'm getting excited and anxious to start up RLRF training again on June 6.
If you decide to use RLRF training, please let me know - I'd love to follow your training... and am always happy to answer any questions that best I can!
What training plan/strategy do you follow?
What do you like or dislike about it?
I've also added some more running book reviews to my blog HERE.
Short and to the point recommendations.
training plan.
