Over the last two decades as a runner and running coach, I’ve talked a lot about different types of training programs and what to look for in a program. Recently, I’ve been providing breakdowns on some of the most common marathon methods, which today brings us to Run Less, Run Faster.
Originally called FIRST for the The Furman Institute of Running and Scientific Training, it gained a much more popular name thanks to the book by Matt Fitzgerald.
Billed as an ideal way for runners to prepare for their first marathon running only 3 days a week, this program requires a focus on training intensity to achieve the best results.
Who Created Run Less, Run Faster?
Created by Bill Pierce and Scott Murr as they began triathlon training and found time/energy wasn’t available to complete the standard long weekly mileage of most plans. This started a journey in the early 80’s that lead to some specific studies in 2003 and 2004 that proved a theory they’d been testing themselves.
The two discovered through a number that running 3 days a week with cross training maintained fitness. In fact, during their initial studies they found that it not only maintained, but improved fitness.
Based on lab data the participants improved running economy by two percent, VO2Max by 4.8 percent and lactate-threshold running pace by 4.4 percent.
Further studies and work with athletes lead to the full FIRST training program which they believe is an optimal mix of hard running and cross training to achieve optimal results.
Run Less, Run Faster Training Principles
From the data they ran a number of people through their plan in 2004 and it has continued to be a mainstay of their training principles since then due to the success.
For them training intensity was the key to creating results with the Furman marathon training plan.
- “Less is More” – run only 3 times per week
- Pacing is based on a current 10K time
- Three key workouts per week: tempo, speed intervals, long run
- Cross train at high intensity OR easy runs (ya that’s sneaky)
- Running fewer miles, but at high intensity to improve speed and race times
- Pace specific workouts to improve VO2 Max and build fitness
- Long runs are done at or close to goal marathon pace
The goal of this style is to prevent overtraining through less running, yet the complete intensity of all runs could be exactly what causes it in many runners.
Run Less, Run Faster is targeted towards many who are doing a first marathon and I admit I’m not totally on board with that. I think if you have a high level of fitness or have been running sub two hour half marathons it might be a good fit.
But for many other runners the intensity is going to be drastically higher than what they’ve been doing which leads to injury. Too much, too intense, too soon are the 3 most common causes of all running injuries.
Who Should Use Run Less, Run Faster
That being said, training for a marathon when busy is rough and this is going to make it easier. It’s also ideal for all of you who have fallen in love with using your Peloton bike!
- Experienced runners
- Those who really enjoy speed workouts and want to practice more goal pace running
- Runners who will commit to also doing the cross training
- High mileage injury prone runners
- Busy runners who only have time to run 3 times a week
- Runners who enjoy hard runs and no “easy” running days — though the deeper you dive in to the program, you could do easy runs in place of cross training to get your mileage up and then the program makes more sense for even newer runners
- Runners who want more time to cross train
- Masters runners who need more varied activities for recovery
Who Should Not Try Run Less, Run Faster?
As noted, I don’t believe this is actually a good First Marathon style of training. Some will disagree with me and that’s totally fine! I’m going based on the thousands of runners I’ve coached who are middle and back of the pack runners.
Opponents argue that this training style does not build enough mileage each week to allow the body to adapt to the rigors of running 26.2 miles without injury.
Or that training only 3 days a week is not enough for substantial improvement, the data says that isn’t true for all and that’s why we have different styles of training.
- Not ideal for those who like high mileage weeks or are just trying to finish the race injury free.
- Not ideal for those without a previous race time to calculate their paces.
- You can do run/walk, but may not get the full intensity this requires.
- You’re someone who enjoys easy runs because they’re fun!
Resources for more:
Results of the Run Less, Run Faster Method
As noted, I have not tried this method of training {mostly because it doesn’t appeal to me} so here are two women that have used it and found success:
Corey – Corey took 40 minutes off her marathon time using FIRST
I ran my first 3 marathons using this and went from a 4:23 to a 3:46 to a 3:43.
Most importantly though I really got comfortable with tempo and speed workouts so that when I transitioned to other types of training, these were not overwhelming or foreign to me.
Beth – After getting injured with another plan, Beth returned to the FIRST method and ran a 3:49.
I ran my first two marathons using this method and ran 4:20-4:30 times for both {though the second was part of the Goofy Challenge}.
The next marathon, I used a Pfitz plan and got injured with a femoral stress fracture. After that I went back to the FIRST method and ran a 3:49. The rest of my week consisted of two days on the bike trainer (45 min-1hr) and one yoga class (90 min).
[bctt tweet=”Is the FIRST Marathon Training Method right for you? Learn all about it!”]
Looking for Other Marathon Training Ideas?
- Hanson Marathon Method Review
- Galloway Training Method Review
- Low Heart Rate Training Method Review
- Marathon Pace Chart – find your goal finish time
- Sub 4 Hour Marathon Training Plan
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Hi, I stumbled across your site while researching Carb loading for a marathon. This will be my first Marathon in Oct. With so many Marathon training programs out there to chose from, I pick one that closely mirrors the First Program, 3 day a week runs, a short day, interval day, long day ( it fit better into my schedule and I used the same method to train for a Half a couple years ago. I like it, it gives me time to rest between runs, Ive noticed my short run pace time is getting progressively faster (i am only able to run 5ks to 4 miles). My interval times are also getting better. I currently finished up my first 16 miler on Sunday at a 10 min pace. my legs were feeling heavy that last 1.5 miles. (the previous week i was only able to do a 12 miler).
My question is the plans go to a 20 mile max, Im concerned about that other 6.2 miles to finish. Ive experienced the 4mile increase and it was tough, I probably would not have been able to do another 2 on sunday.
Hey Keith! Everyone is concerned about that last 6.2, but trust the training! Come race day you’ll have the benefit of taper making you fresh and adrenaline that will push you through!!
I have another concern, I have been training on a Greenway trail which is pretty much flat, a few inclines, but not much to really get you out of breath, I just finished my 20 mile training run on Sunday with a pace of 10:13, my other long runs have been averaging about 9:50 to 10:10. I looked at the course for the Greensboro NC Cannonball run next month, the race info says its challenging, and has hills. I also verified the elevation changes of the course on the “Map My Run” site. More hills than I expected. I wanted to run with a pace group, this being my first Marathon, @ 4:30:30 witch puts me at a 10:19 pace. Any suggestions for adjustments in my pace or pace group to run with to account for the hills and the stress they will impart.
Hills are definitely going to make a difference. With not a long time to go before the race, I would say try adding hills in to your short runs or speed sessions. They’ll make you stronger overall and used to the change in muscles needed. On marathon day, honestly it’s always better to start a little slower so you don’t pay for it the final miles. Try to relax on the uphills, even walk a bit if needed and then relax your muscles to take advantage of the dowhnills rather than braking.