Runner's World Run Less, Run Faster Become a Faster, Stronger Runner with the Revolutionary 3-Run-A-Week Training Program

by Bill Pierce, Scott Murr, Ray Moss

self-help book

Genres: Health, Fitness, Nonfiction

304 pages, Hardcover

First published July 31, 2012

Reviews

[Neil Rosos · Rating 3 out of 5]

This is a good book for beginners who are just becoming serious runners or those who are not ready to commit to a 5-6 run week. I bought this book to help prepare for my first marathon. As the title suggests, you run far less than most marathon training programs, but the key is to run the quality runs (speed, tempo, long) and cross train (e.g. cycle, swim, etc) to maintain fitness on 3 other days of the week.

Admittedly, I only ran the prescribed runs and skipped the cross training thinking it was enough. And to just finish a marathon, I can say this did the job. However, since then I transitioned to another training plan that has 3 days of quality runs, but also 3 additional days of "easy running". Arguably, that schedule works just as well (if not better) than what's taught in this book to improve your running. If you are interested in marathon, then you may as well run more than less to improve.

This book is quite easy to follow, and is a good guide if you are learning to follow a training plan. Well organized and is insightful. For the more dedicated runner, I'd say look elsewhere.

[Victor · Rating 5 out of 5]

Seems like the perfect book going into my faster running era. Will update my review in a few weeks if it’s actually not working lol

[Cigno · Rating 4 out of 5]

I wish this book had more on nutrition. But that said, it has excellent guidance on marathon training including tempo runs, repeats, proper pacing, effective cross training, strength training, and stretching. There are tons of detailed training charts to help anyone of any age train for any goal. This book is an invaluable tool for any serious runner.

[Michael · Rating 4 out of 5]

Well, I have started this book countless times and finally finished it in whole this last time around. To be honest, I sure wish I would have looked into this book earlier last year when I found out about my injury that I am just dealing with for now. I look forward to figuring out how to instill this training in my daily routine, especially as I am hoping that Boston actually happens this year, even if it is in October. Running three times a week with true purpose versus six days a week with countless miles and some speed training that I "try" to hit are definitely different.

Anything to keep exercising, especially running and keeping my injury at bay sounds dreamy!
And the amount of data that is already all figured out for me, I am actually excited to do some speed work!! I know it works, now I know the proper times to hit without having to magically figure them out based off of who knows what, usually my "hoped for" finishing time.

[Paige Redwine · Rating 3 out of 5]

This book details a training program of 3 runs/week with 2 cross training days/week. The reader can tailor their training for multiple goals with the aid of the various charts in the book. There is also ample rationale given for this training program.

I got a little lost in the many charts within the book. It was hard for me to understand it all. I am inspired to follow the program, but I will follow it loosely. I like specific guidance (this book gives specific instructions), but I feel a bit defeated from the outset. To follow the prescribed runs, I would need to keep close attention to my pace/distance. I can't fit in that detailed of a regimen. I believe I can use this program as inspiration and hopefully I can run my second half marathon a bit faster and avoid injury.

[Pavel Linshits · Rating 4 out of 5]

Goes against the traditional wisdom of marathon training being largely high mileage at low intensity, by suggesting pretty much the opposite of 3 runs a week, all at high intensity, plus cross-training. Includes a bunch (possibly too many) of testimonials from people who hit a wall with other plans and broke through with this one. I like the plans, they're easy to follow and nicely prescriptive. Good on them for including strength and flexibility exercises, certainly a nice book for people who don't have the time for more frequent training, but the proof of the pudding is in the eating, so we'll see if their plans actually work.

[Christina Hart · Rating 4 out of 5]

I have used this book in the past for a few of my marathons & always hit it right under my goal. I only used it as a reference & for long runs. I decided this time to actually dive in and read the book/study it in preparation for the Chicago Marathon this upcoming October. I’m focusing on the actual full plan now. I’m already seeing more excited and less aches and pains. Hoping to hit my big goal plans in October

[K. Bond · Rating 4 out of 5]

1. Good information for running.
2. Tables, and there are many of them, are almost unless in electronic format, epub.
3. Not a fan of self-help books relying on the testemony of others to sell a program.

[Cole · Rating 3 out of 5]

It only got 3 stars because it is a book about running and these are generally not my jam. This one was full of information but it felt a bit more advanced than maybe I am prepared. We will see when half marathon training begins again!

[Jana · Rating 3 out of 5]

Running ten miles to prepare for a 5k? I think not. By running less, the author means fewer days a week, not mileage. Not sure how this book could get me out of my runners blah. I quit reading after 35%.

[ABHINAW · Rating 4 out of 5]

I use it more as a reference book. Not much to read but lots to refer while you make your training plan.

[Libby · Rating 5 out of 5]

This book was filled with wisdom and tips. Keeping my running to only 3 days a week (cross training on the other days) has helped me stay injury free and strong on my runs.

[Allie Kaminski · Rating 5 out of 5]

Tons of really useful information for new and experienced runners. Really love all of the pace tables.

[Daniel · Rating 5 out of 5]

Excellent shorter book, enough theory and practical plans. I was a bit confused with new names for tempo runs and such, but overall, i would recommend this to any runner.

[Annelise Bader · Rating 5 out of 5]

This is an awesome guide to running! It’s for runners who want more of a challenge. He gives plenty of helpful tips and explains the process very well. His plans are detailed and easy to understand.

[Erin Matson · Rating 4 out of 5]

While I’m always going to run more days per week than three, I appreciated the authors’ emphasis on quality, purposeful running as a way to build speed. Helpful book.

[Ian K · Rating 4 out of 5]

Run Less Run Faster is an essential reference for the runner just getting started through to the experienced runner who wants to run faster and or longer. It provides practical advice and scientifically backed information and plans ranging from 5 kilometres through to 42 kilometres (Marathon). I read the book because I had set myself a target to run my first marathon at the age of 54 and was attracted by the authors’ evidence based promises and numerous testimonials from runners for whom the formula had worked.

The book works on the premise that with three quality runs and cross training over a 16 week period, that any runner could achieve their running goals, if they were realistic. There are numerous tables which enable you to set a realistic target time for the distance you want to run and based on your current level of fitness. You are then matched with a detailed program specific to your target distance and time which in my case was a 3 hour 30 minute marathon.

Each week comprised an interval run set, a tempo run set and a long run. I enjoyed the challenge of stretching myself to achieve the targets in each session and seeing measurable progress each week. It felt a bit like I was on a rack being gradually stretched and initially I questioned how I was going to achieve some of the long runs in particular but as each week went by, the doubt disappeared.

Race day came and I finished my marathon in 3 hours 40 minutes. This was a good result because the marathon was on a dirt track which included some soft sand and included some elevation. I feel confident that I would have achieved the target time had I run a road marathon, which I hope to do next.

Run Less Run Faster has 15 chapters including chapters on running injuries and nutrition, strength training and flexibility. These are well presented and supported by easy to follow instructions and diagrams. I regularly referred to the strength and flexibility chapters and fortunately, because I stuck to the program, did not need to refer to the injury chapter.

I have lent the book to a couple of friends and my partner is now doing the 5 kilometre program with the intent of doing the 21 kilometre program next. My step son has also ordered a copy and hopes to run a half marathon this year and a marathon in a year or two. I’ll be using the book to set my target time and program once I decide which marathon to do next, provided I can get the book off my partner.

[Nia Harrison · Rating 4 out of 5]

I've been following the approach of three hard runs per week for years, after getting several stress fractures. Since I've used this approach, I haven't gotten any stress fractures (except for one which was due to a collision of many factors like old shoes, too much pavement, and forced back-to-back runs). I'm glad to know this approach I arrived at by trial and error is backed by research! Info in the book that was new to me and which I'll try out are the need to have two aerobic cross-training workouts per week (as opposed to the 1 I'd been doing), switch out some of my post-run strengthening exercises for others in the book, and switch from one easy run per week to one speed workout per week earlier in the training.

Don't be fooled, by the way, by the book's billing that the plan is a time saver. Yes, there's less running than the typical training plan, but I'm doubtful it's actually any less total time once you factor in the additional strength training and cross-training workouts.