Run less run faster program

rkling

I was wondering if any of you have looked at or used the "Run Less Run Faster" program.  It was initially put out by FIRST (Furman University-Furman Institute of Running and Scientific Training) and basically uses three runs/week:  interval, tempo, and long, as well as 2 cross-training sessions/week.  The idea seems pretty similar to the schedules we use, and the philosophy also seems to fit well with what is done here.

Thoughts?

harrast

I have used the Run Less plan, and would say the emphasis on speed, threshold and V02 max work is part of the EN routine (plus the cross training). IMHO, the Run Less method is more a polish than a plan. If you are good, the speed work will make you better; it's a little light on mileage if you're really trying to take your marathon to the next level. I also tend to favor the EN plan of getting stronger by doing the workout rather than having a separate resistance training workout, although resistance training has its place. I don't use Run Less now because once you lock in to a plan, that is it until your race. It's not designed to retest, reset the VO2, and begin at a new level. It's too static, at least from my recollection.

Al Truscott

I haven't done half bad since I started running @ age 50 using basically that approach. I adopted it basically because I don't like to run, so tried to pare things down to the minimum that got me faster. Two trips to Boston, a bunch of AG wins at local HMs, and some pretty quick IM marathons for an OF were my reward, along with a minimal injury history. For me, it has been intervals, long run, and 1-2 bricks/week, which I do at "tempo" pace (MP/HMP). until I got sidetracked by a truck, I was doing about 1050 miles a year this way, but never more than 35 miles a week, except when I was foolish enough to actually train for a stand-alone marathon once. Last six years from my log:

Year     Miles    # runs

2007    1033     171

2008    1078     180

2009    1095     187

2010    745       124 (stopped running 9-18)

2011    926       126  (stopped running 12-11)

2012    725       115 (no running until 2-15)

cgres123

You might also consider Jack Daniels Running Formula 2nd ED.

His get faster 5k - 15k program uses 3 runs a week as noted " key " runs. There are also weeks that you run 2 x week with the third day as your discretion for a long run. You may want to skip the long one and bike for some extra fitness in biking/ or brick.
This of course is in addition to the days off being supplemented with cross training, we know what our cross training would be

Besides he is the Vdot king and that is what we use around here.

Brenda Ross

My husband has used that run program a number of times for marathons and half marathons. He is presently using that program to get ready for the Philly have. He likes it alot.

mgraffeo

My n=1, I used it, it cracked me like an egg. Far, far too much intensity. Look at the long run build, and the paces. For me, it was basically 5 x 20mi, with most of the miles in each run at or near goal pace.

I got about 5 weeks from my goal event, cracked so bad I couldn't get out of bed in the morning, missed a ton of workouts due to tremendous fatige, and held on for dear life in the race. I cannot recommend it from my experiences.

MattAaronson

Posted By Richard Ling on 02 Nov 2012 02:37 PM

 three runs/week:  interval, tempo, and long, as well as 2 cross-training sessions/week. 

 

This is essentially my exact offseason (i.e. before the OS plan starts) running routine. I have followed this the last couple of years only experiencing a small drop in VDOT from the end of my season to the beginning of the OS. I attribute the drop to generally lower fitness overall, not because this approach to running is less effective than the OS. I do think that adding a 4th run is a good idea, because in my experience running frequency is an important part of maintaining good run fitness.

Btw Al, I'm with you on the low overall season mileage. My last two years:

2012 to-date: 149 runs, 962 miles, 112 hours

2011: 146 runs, 900 miles, 105 hours

2010: 117 runs, 696 miles, 84 hours (my first year running, was doing olympic-distance)