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Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program: Become a Faster, Stonger Runner with the Revolutionary First Training Program

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Runner’s World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program: Become a Faster, Stonger Runner with the Revolutionary First Training Program

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Highlights & Notes

Three quality runs each week plus two cross-training workouts are the foundation of the breakthrough FIRST approach. The three runs-track repeats, tempo run, and the long run-are designed to work together to improve endurance, lactate-threshold running pace, and leg speed.

  • run less, run faster

Training with Purpose means having workouts designed to specifically target the determinants of running performance.

If your 5-K predicts a faster marathon time than what you are able to run, it is an indicator that you have more speed than endurance and you need to concentrate on improving your longer runs. Conversely, if your marathon finish time predicts a faster 5-K time than you are able to run, you need to work on speed and leg turnover.

three primary physiological determinants of running performance: maximal oxygen consumption, lactate threshold, and running economy.

  • aja!

Training with Purpose means having workouts designed to specifically target the determinants of running performance.

“It is better to be 10 percent undertrained than 1 percent overtrained when you step to the start line.”

Overload is a planned, systematic, and progressive increase in training stress in order to improve fitness and/or performance. In other words, train hard and become fatigued, then rest and recover while your body adapts to an increased workload. Repeating this cycle of overload, fatigue, recovery, and adaptation makes you fitter and faster.

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