Run Less Run Faster. Can it be true?

January 17, 2013

According to the experts at the Furman Institute of Running and Scientific Training (FIRST), the answer is yes. I know I’ll never be one of those runners who logs a 70-mile training week or runs 6 days a week. Life is about finding balance. I believe if you do too much of any one thing – like work, or run, or blog – and not enough of the things that are truly important in life – like spending time with friends and family, traveling and having some fun – it’s hard to be really great at anything, or truly happy for that matter.

Unfortunately, “balance” isn’t always associated with half-marathon, marathon and/or triathlon training. (Just ask anyone married to one of us in this crazy cult we call running. *wink*) But there’s a theory out there that it can be.

I’ve been dying to read Run Less Run Faster by Bill Pierce, Scott Murr, and Ray Moss forever. It’s a book that first came out in 2007, written by experts who have been studying runners who are implementing their theory that running less can help you run faster if you do it correctly. I picked it up during the holidays and literally read it in 2 days. The book is so compelling and seems so smart to me. And I’ve been dying to share my thoughts on it with you.

Below are some tidbits directly from the book, as well as why I’m going to train for my next race using this plan.

The Training Philosophy: Run Less Run Faster

  • The training program calls for 3 quality runs each week – a speed/track workout, a tempo run, and a long run, plus 2 cross-training workouts to enhance aerobic fitness. (If you’re not sure what speed and tempo runs are, check out this post I wrote last year about them.) The idea in the book is that if you want to run faster, you have to train faster. This program is different by emphasizing a faster pace for longer runs while allowing more time to recover between runs.
  • The 2 cross-training workouts must be non-weight bearing activities, such as swimming for at least 30 minutes, cycling at a high cadence, or rowing. Workouts like cross-fit, P90X, yoga, elliptical, Pilates, boot camp, etc., while not discouraged, do not count as one of the 2 workouts for the training plan.
  • While the plan doesn’t restrict runners to only 3 runs per week, it does highly caution that any additional runs must not interfere with achieving the target paces of the 3 key runs. When I first started reading the book, I thought I would add a fourth day of easy running. As I kept reading, the authors revealed that there were no differences in the improvement of those who ran only 3 days per week compared to those who did additional easy runs.
  • The plan emphasizes setting realistic goals, and your training pace is determined by your current level of fitness (based on current 5K time), not your desired race time. The idea is that if you select a goal finish time that’s too ambitious, it will cause you to run too fast at the start, likely resulting in a slower pace and a disappointing finish time. In the past, I’ve always picked my goal time and then trained with paces based on that, not necessarily taking my current fitness level into account. This plan starts with your current fitness level in determining your pace for each of the 3 weekly runs, and allows you to move up when you’ve increased your 5K time or if the 3 weekly workouts are no longer challenging.
  • The program has been proven to work and is based on evidence. In 3 different studies with 25 participants of varying genders, ages and geographic locations, runners showed significant improvement over a 16-week training period on this plan. Personal best times were recorded by more than 70 percent of the veteran marathoners.
  • The authors believe quality performance is determined more by intensity than by volume, and their plans are designed to improve endurance, running pace and leg speed.

What really resonated with me about Run Less Run Faster

  • I love that the authors have designed their training philosophy and plans for regular runners aspiring to improve their running, and that the workouts are geared to help you stay healthy and avoid injury.
  • One thing that really struck me was the authors’ assertion that most runners can’t explain why they do what they do – what their purpose is for each run they embark on. The plans in this book focus on training with purpose – designing workouts that are based on what enhances running performance.
  • Strength training and stretching are emphasized, and there are sample exercises and stretches recommended.
  • I often do my speed work and tempo runs on the treadmill to maintain a consistent fast pace (and so I can’t slow down like I might do out on a track when I’m really hurting). The authors advise that it’s ok to do speed work and tempo runs on the treadmill. Their research shows that oxygen and energy costs for running at the same speed are the same running on the treadmill as compared to running on the road.
  • The book contains great resources, including race predictor tables, pace calculations, suggested training pace tables based on your current fitness level and specific training schedules for 5K, 10K, half-marathon and marathon distances.
  • The plan is very realistic for triathletes who are swimming and biking in addition to running, but who also want to get faster. In training for the half Ironman distance, I’ve always found it challenging to strike that balance between fitting in all 3 sports, strength training and life. This plan seems to complement an intense, yet balanced training approach for triathletes (and there’s even a short section in the book about triathlons).

Using the book’s half marathon training plan and suggested paces based on my current fitness level, I’ve designed a 16-week training plan targeting the Divas Half Marathon in Myrtle Beach on April 28. (It’s the third race on my 2013 race schedule.) I’ll be posting more about my training plan in the next week.

 

Have you ever read Run Less Run Faster? If so, what resonated with you most? Have you tried the training plan? If not, what do you think about the philosophy of the book I’ve described above. Is it something you think would work for you? Why or why not?

Comments

Carolyn

I really want this to be a winner. I’ve struggled with a stress fracture that simply won’t get better since my last half marathon and I’m coming to terms with the fact that I don’t think my body can handle the mileage I s doing previously. Once I’m up and running again I’m definitely going to give this a try.

rUnladylike

I hope it works for you too, Carolyn. You are very, very smart to give your body some much needed rest so you can fully recover. Best of luck on your journey to rebuild. xo

Glenn

I have read Run Less, Run Faster. It all made so much sense. I even trained for a marathon using its suggested training I found,however, that it did not lead to success for me. I do think that someone can run and complete a marathon on three days of running but truly race and compete at your full potential more running is needed. It is hard to compensate for the lost benefit of building that “aerobic engine” that comes from running more. I think ‘Run Less,Run Faster’ could work but apparently not me.

rUnladylike

Thanks for your perspective, Glenn. It is great to hear from someone who has used the program to train. Really appreciate you sharing your thoughts.

Kat

Never read it but definitely have talked to my coach about running 3-4 times a week even while marathon training.. I need my strength training!

Run With jess

I purchased, read, studied this book several years ago. Seriously, I think I could teach it. Ha! I’ve done their plan to the T once… and ever since I’ve done variations of the plan. Now I’m trying for to PR my marathon in April… and would turn to no other plan in order to make that happen. RLRF works.
The title is deceiving. It’s not an “easy” plan at all. The runs are less in number, but the paces are tough to hit. (Quality over quantity) All 3 key runs are challenging and push me outside my comfort zone. The mix of XT (which I add more than 2 days) keeps me injury free and well conditioned. The only downfall of the plan is that it is a serious training plan… there are no happy playful runs. It kinda saps the “run love” out of me & I definitely need a break from training after the 18 wks are done.

rUnladylike

Thanks for your thoughts, Jess! I’m SO glad to hear that this is working for you and that you love it. I agree with you that the plan is anything but easy. I’m in the second week and my speed work has pushed me considerably. I still think there is a place for happy runs, as long as they don’t interfere with the big three. Thanks again for sharing!!! Good luck with getting that marathon PR in April!!!

Christina

I have used this book as a training plan for the Disney run and found GREAT success. And a little shout out, Ray Moss was my HPE prof at Furman! 🙂

rUnladylike

So glad to hear it has worked for you. That is very reassuring as I start using it 🙂

Smitha FauxRunner

We must’ve been on the same wavelength!!
I was just finishing up a post to the same book!! Barbara and I were talking about it 2 weeks ago on how it works with “slower” runners, so it is a bit different from your experience/review.
I’ll link your post in mine so we can compare notes!

rUnladylike

Awesome Smitha. Great minds think alike, right? I can’t wait to hear your thoughts and learn more about your training plan. Hope you are doing well!

Ashley @ Running Bun

I love their philosophy. I’ve used the plans on 3 separate occasions. The first time I used it for a marathon, I took 26 minutes off. I’m not a high-mileage runner either and enjoy my cross training days on a bike or in a strength class. The book was perfect for me!

rUnladylike

Yay! So glad to hear another positive testimonial! 26 minutes off 26.2!?! Could it be any better than that? Thanks for sharing and good luck in your next race!

Melissa@mypeachlife

This is the training plan I have been using for my second marathon in Feb. I am a little over half way and my times have greatly improved and running “faster” is getting easier and more comfortable for me. I agree with Run With Jess that because you have set paces for each run, the fun runs have decreased for me. But I do love all of the sprint work plans. Guess the true test will come in 4weeks when I run the marathon and see if I survive and improve my time

Runner Girl Eats

I am going to pick up this book ASAP. It seems like the perfect thing for me.

Abbi

I haven’t read the book but was considering reading and trying this type of plan this year. I’m coming off a year of high miles and ultras and need something different and improving speed seems to be the best thing to tackle next.

Kate

Great review Jes! I’ve wanted to read this for awhile, and you break it down beautifully. First – thanks for pointing out that you do a lot of speed work on the treadmill. I have been doing that lately and it’s nice to know someone else does it successfully. Secondly, I feel like I’m already following this approach (though probably not to the letter!) with a tempo, interval and long run workout each week, with an easy run, two hard cycling sets and strength work to round it out. That makes me want to read it more – it sounds like my ideal plan!

rUnladylike

Thanks, Kate. I’m excited about it too. Definitely pick up the book to help guide your training plan even more than you already are. Hope all is well!!!

Ricardo Bueno

I’ve been meaning to read this one, but not sure how I feel about it… I’m up to 5 runs weekly. Speed-work once a week, and I’ll be incorporating a tempo run (from what I’ve heard, this is a very important part of a good work-out routine for running long distances, fast).

The other thing I should probably do more of if I do cut back on my runs is get back to swimming… It was always such a good cross-training workout for me, but I completely stopped about 2 months ago.

rUnladylike

I definitely don’t think one plan works for everyone. If you have found a training schedule/plan that works for you, then I say stick to it. I do think swimming and cycling can only help enhance your plan though if done properly. Good luck with your tempos!

Nicki

This book has been on my to be read list for ages. I really need to get to it but will not change yet as I am currently almost half way through training for my April marathon. I will get to this book.

rUnladylike

That is a great plan Nicki. You definitely don’t want to change your training in the middle of the cycle. When you do end up reading it, let me know what you think. I’m really enjoying the half marathon training plan so far. Happy running!

Jay

I started reading the RLRF book in October 2012, and started the 16 week Novice Marathon plan. My first marathon is the Mercedes Marathon in 3 days. I have followed the 3 key run plan to a tee and never missed a run or my mark. I admit, it may have run a bit faster at times then the RX for the day, but percentage wise I have stayed very consistent. My little twist is I do Cross Fit training 3 days a week and get 1 day off of complete rest. I run with 5 other guys on Sundays for the long runs, who are experienced Marathon runners. The difference between me and them is I follow this plan, and at the end of each long run, I am flying the last mile without any pain or soreness, and they are panting with pain and soreness. Two weeks ago the RX was to go 13.1 miles at MP. I felt really good the last mile and went a 7:48 last mile (203:32 total) , and had no issues that day or after. I am really looking forward to running the 26.2 this Sunday, and will get back to you on the outcome. Also, just add, I did not start running until June, 2012.
Not only am I a runner, but also a podiatrist, and highly recommend the FIRST plan!

rUnladylike

Jay, Thanks so much for the feedback and testimonial. I’m so glad it is working for you and that you’re having such great success during training. I’ll be sending you happy thoughts for a great race! Looking forward to hearing how it goes! Good luck!!!

Jay

I finished in 4:09.26 for the Birmingham mercedes Marathon! The Run Less, Run Faster plan definitely works and I came in 8 minutes faster than my projected target.

rUnladylike

Congrats!!!! That is awesome. So excited for you!

Donna

I am currently in my third week using the Run Less, Run Faster half-marathon plan. After running a half-marathon with a dislocated sacrum, I am just getting back into my running routine. I was drawn to the book because I am injury prone and want to run the Savannah Rock ‘N Roll Half injury free. So far, the plan is working. I’m excited to see what November holds!

rUnladylike

I’m glad to hear you are liking the plan. If you are injury prone, just be really careful with your speed work and tempos. This plan calls for some pretty intense speed on the week days, so just make sure you don’t overdo that and cause yourself more injury. Good luck at Savannah! I ran the marathon there in 2011 and enjoyed the race. Happy running!

Shauna

I plan to use this for a half marathon in march. I’m really excited for a plan that will facilitate base building for triathlon season!

Great write-up. 😀

Timothy

so did you stick with this and now how do you rate the plan?

rUnladylike

Hi Tim! Yes, I stuck with this plan and ran 2 big PRs (more than 8 minutes) in both the half marathon and marathon. I love the plans and would recommend them. Right now I’m reading about the Hansons-Brooks Method which is in complete opposition to this, so always interested in learning and trying other philosophies. Let me know if you try it 🙂

Miranda

I just bought this! I’ve always loved running… then I ran my first half last year. As a slower runner, my training plan (also from Runners World) had me running so often and for such long time periods that I felt running was taking over my life. I didn’t feel like I was progressing into better shape and I felt guilty anytime I cut my prescribed run a little short so that I could sleep, eat, work, and have friends. Basically, training for a half ended my love affair with running. This sounds like it will be a great way to rekindle the fire, help get me into shape, and not consume my life. Thanks for the detailed review!

Hanssie

Thanks for this review. I just had my worst marathon ever using Hanson’s. I am looking for the opposite program because my muscles need cross training. I was structurally weak and felt terrible on the high mileage. Your post helped me make my decision to try RLRF. Thanks!

rUnladylike

I’m so sorry to hear that. I really liked this program and found personal success using it. Make sure to base your pacing on CURRENT fitness not goal fitness to help prevent injury. I do believe to go to the next level more miles are eventually needed but this is a really great program and an amazing place to start if you have a solid base. Would love to hear what you think after you try it. Happy running!