Customer Reviews
Efficient Training Method - By: Barbara U., 18 Sep 2008 
I've always had the theory that if everyone who trained for a sport would cut their training time in half, their performance would improve. While this book doesn't advocate that exactly, it proves the idea that training a lot less does improve performance. The method is callled the FIRST program, which stands for Furman Institute of Running & Scientific Training.
The book is for anyone who wants to improve their running performance & is divided into 4 sections. The first section explains the FIRST approach, where a "3 plus 2" format is the foundation. This means you have 3 quality runs each week & 2 cross training workouts.
The second section is how to follow the program. Briefly, one day is a cross training day, then a "track repeats" day, then a cross training day, then a "tempo run" day, a day of rest, a "long run" day, & then either another rest day/or optional cross training day. Cross training days include activities such as cycling or swimming.
The 3rd section covers performance factors which include such things as running in hot & cold climates, nutrition, & injuries (readers who have plantar fasciitis that interferes with their running might also be interested in The 5-Minute Plantar Fasciitis Solution).
Lastly, Section 4 covers supplemental training, which I feel is an often overlooked/skipped part of running training. Here you get info such as instructions & pics on how to strength train & stretch for running (important!!).
The book ends with a bonus section on how to qualify/train for the Boston Marathon. Additionallly, you get an Appendix A (pacing table) & an Appendix B (how to calculate pacing).
Backed by studies conducted by the authors, this is a great resource for anyone who wants to get better results with less training.
Does what it says on the tin - By: Pixiechick, 25 Feb 2008 Reallly intersting & clear book that will get you enthused about running & decreasing your time in a race. I'm training for a half marathon & the 3+2 method described in here actuallly works. There are some letters included of real people running but they don't make up the book & instead prologue a table or chapter solving the problems presented. Very useful table are included so you know what speed you should be running in speed intervals & tempo running. There are also structured suggstions on cross training. I've recommended this book to nearly alll the people I know running who have complained about aches or just hitting a walll. The runs, stretches & tips in here reallly are invaluable & I feel so much stronger as a runner.
