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Run Less Run Faster Training Plan

September 22, 2014 By: Courtney @ Eat Pray Run DC48 Comments

As most of y’all know, I used the Run Less Run Faster training plan to train for my most recent half marathon (the Navy Air Force Half Marathon). The Run Less Run Faster training plan in a nutshell has runners doing three runs a week. Each run has a particular purpose and none are easy runs. You have a speed work run, a tempo run (read more about tempo runs here) and a long run. I’ve gotten lots of questions about the plan and since I’ve now used it for a full training cycle, I figured this was a great time to share my thoughts. 

Run Less Run Faster Training Plan Review

In short, I loved the Run Less Run Faster plan. The runs were not easy and I appreciated that (sometimes). This was my first experience running with set paces in mind and really trying to hit those paces. In order to determine your pace, the plan asks for a recent race. I did adjust the paces as I got faster during training. There were a few things I particularly liked about the Run Less Run Faster plan:

  • Only three runs a week. As I mentioned, this plan calls for three runs a week. What this meant for me was that even in my busiest weeks, I could certainly fit in three runs. And given that the speed work took less time, it really wasn’t that bad. This meant that I very rarely had to drop a run and only three runs a week gave me maximum flexibility in scheduling those runs. This could be a negative for someone who feels the need to run very high mileage, but it worked great for me. 
  • At least two days of cross training. The Run Less Run Faster plan calls for at least two days a week of cross training. I took this seriously and really committed to barre classes this summer. It worked. The plan really mentions more high cardio cross training like spinning or swimming but I found barre + running worked really well for me. 
  • I never felt like I was getting injured or hating running. Because each run was different and had a specific purpose, I didn’t get bored. Rather I worked hard to meet the goal of each individual run. Also, because I wasn’t running ridiculous mileage, I stayed healthy through this training cycle. 

So would I do the Run Less Run Faster plan again? Absolutely! In fact, I’m using that plan to come up with my game plan for marathon training. I’m in a bit of a different situation since I’m starting marathon training with only eight weeks to race day. However, I’m trained up and have the distance under my belt so I’m creating my own training plan, working backwards from race day. Yes, that means I have decided what race is next — check back later this week as I share what I’ve decided and why! 

Have you ever tried the Run Less Run Faster plan? 


Comments

  1. Deborah @ Confessions of a Mother Runner says

    September 22, 2014 at 9:41 am

    That’s great that it worked so well for you. I’ve looked at it in the past as I do run 3 days a week. I thought the paces they had listed were way too fast for me. Did you ever feel that way?
    Deborah @ Confessions of a Mother Runner recently posted…Zucchini Broccoli Casserole-Meatless MondayMy Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 10:40 am

      Yes. I often felt the paces were too fast in the beginning. But I was generally able to hit them or come really close – it was just hard!

      Reply
  2. misszippy says

    September 22, 2014 at 9:55 am

    I’m glad you’ve found a plan that works for you! That’s what it’s all about–when training becomes a stressor because it doesn’t work with your lifestyle, then something is out of balance. Keep it up!
    misszippy recently posted…Safe always beats sorryMy Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 10:42 am

      yes, you are 100% right about when it becomes a stressor that is a problem. this plan kept me healthy and happy and i love that!

      Reply
  3. Mar @ Mar on the Run says

    September 22, 2014 at 10:24 am

    You did amazing this cycle! and I can count – I know what 8 weeks is 😉 YAY!
    Mar @ Mar on the Run recently posted…Week 11: Photo Trip!My Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 10:43 am

      hahaha, true – i’m pretty excited. it’s what makes the most sense for us and it’ll be fun 🙂

      Reply
  4. Bethan says

    September 22, 2014 at 12:23 pm

    It’s really helpful to hear how someone got on with the run less, run faster program in real terms! I’ve read the book, and I thought it sounded like an interesting concept, but I wasn’t totally convinced, it’s good to hear that it actually works!
    Bethan recently posted…Birmingham Great Run – week eightMy Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 3:51 pm

      yes, it TOTALLY worked for me – i landed a 15 PR!

      Reply
  5. Sue @ This Mama Runs for Cupcakes says

    September 22, 2014 at 12:34 pm

    You know I heart this plan and the paces are definitely fast, but the purpose of the plan is that you really have to make each run count and work hard!! Love!
    Sue @ This Mama Runs for Cupcakes recently posted…MCM Training week 12 recapMy Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 3:53 pm

      yep – you were one of my inspirations in choosing it! so glad i did!

      Reply
  6. Tara @ Running 'N' Reading says

    September 22, 2014 at 1:25 pm

    Yep, I’m with Mar…sounds like there’s a marathon coming in your future and it’s going to be exciting! Woo hoo! Thanks for sharing your experience of this training plan; I think it looks very interesting and I’m so glad you found such AMAZING success with it! Congrats, again, on your HUGE half marathon PR!
    Tara @ Running ‘N’ Reading recently posted…Weekend Update!My Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 3:54 pm

      thanks tara – i really really love this plan! now to adapt it for a marathon in 8 weeks!

      Reply
  7. nevie says

    September 22, 2014 at 3:50 pm

    BOOOO to choosing 8 weeks instead of 11 buttttt i’ll forgive you 😉 and yeahhh i’m thinking maybe 3 runs a week vs 4 might be safer for me going forward. but i just want to runnnnnn
    nevie recently posted…Marathon Training: Week 13 Recap and an InjuryMy Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 3:59 pm

      yeah it just made a lot more sense in so many ways – we just need to do more local races together!!

      Reply
  8. Kathryn @ Dancing to Running says

    September 22, 2014 at 5:21 pm

    I’ve heard nothing but great things about the “Run Less Run Faster” plan. I’ve had such great success following Galloway’s plans (which are also three days a week of running), that I hate to break what isn’t broken. Maybe someday in the future I’ll be open to switching things up.

    And I know which race is in 8 weeks…great choice! 🙂
    Kathryn @ Dancing to Running recently posted…Army Ten Miler Training Log – Week 3My Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 9:23 pm

      aw, thanks kathryn! no need to fix it if it ain’t broken! 🙂

      Reply
  9. hellyontherun says

    September 22, 2014 at 6:00 pm

    I’m digging it but think I’d like it more for 1/2 training than marathon training. Just me though 🙂
    Glad you did so well with it–15 min is huuuge!!!
    hellyontherun recently posted…Marathon Training Recap Weeks 11 &12My Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 9:24 pm

      i’m going to be doing an abbreviated version of it for my next marathon but i’m excited!

      Reply
  10. David says

    September 22, 2014 at 6:16 pm

    I’m going to try this out I have a 10 miler in November and I need something new to get back on track after an ankle injury.

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 9:25 pm

      definitely! there’s also an app you can download!

      Reply
  11. Michelle @ Running with Attitude says

    September 22, 2014 at 7:58 pm

    It’s great that you found something that clearly worked for you! I know a couple of runner’s who use Run Less, Run Faster with great success. I bought the book but then started working with a coach. I think when I’m on my own again I may give it another look.
    Michelle @ Running with Attitude recently posted…Week 9’s Aha MomentMy Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 9:26 pm

      yes definitely if you aren’t using your coach, check it out!

      Reply
  12. Jennifer @ Running on Lentils says

    September 22, 2014 at 8:43 pm

    Thanks for the review! As others said, it’s interesting to hear from others who did the program since I read the book & considered it. I decided against it because a) I think I would need to practice & build a foundation of running those tough paces before starting a program and b) I love my easy runs too much to give them up! I did read a review of someone who replaced his cross training with easy runs…defeats the FIRST purpose but it worked for him. Still, I might want to try this at some point.
    Jennifer @ Running on Lentils recently posted…BCHM Training: Week 8My Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 9:27 pm

      the paces are based on a recent race time, so they won’t be completely out of the blue – and you can always adjust them. and yes, occasionally i did add an easy run! 🙂

      Reply
  13. Lacey@fairytalesandfitness says

    September 22, 2014 at 9:19 pm

    3 runs a week just doesn’t seem enough for me. I am not a huge fan of cross training so I dont know what the heck I’d do if I wasn’t running all week. That’s great that it worked for you!
    Lacey@fairytalesandfitness recently posted…A friend with a Pumpkin Smoothie Recipe!My Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 9:31 pm

      it was so great for me. and cross training is really really important for me so having the energy to do so is great!

      Reply
  14. Meranda@fairytalesandfitness says

    September 22, 2014 at 9:30 pm

    Thanks for reminding me that I wanted to learn more about this plan. I had heard of it before but never read about it.
    Meranda@fairytalesandfitness recently posted…A friend with a Pumpkin Smoothie Recipe!My Profile

    Reply
    • cdredden@gmail.com says

      September 22, 2014 at 9:35 pm

      definitely check it out. i really love it!

      Reply
  15. Lex @ Flecksoflex says

    September 22, 2014 at 11:49 pm

    Thanks so much for sharing this! I’m in the early stages of my first half marathon training program, and I’m not sure how I feel about it just yet. This plan sounds more up my alley, though, because I really need to work on my speed, and have a super busy schedule.
    Lex @ Flecksoflex recently posted…Mix It Up: Trail RunsMy Profile

    Reply
    • cdredden@gmail.com says

      September 24, 2014 at 9:25 am

      this is a great plan for folks who don’t want to or can’t run 5 days a week!

      Reply
  16. Kristen says

    September 22, 2014 at 11:52 pm

    Thanks for this info! I’ve been thinking about trying this and I think I might do it for my next half (which isn’t until March). Do you find that you miss your random easy runs? I hate feeling like I “have” to run and enjoy just going out for a run sometimes. Also, barre class is the best compliment to running ever! I really hope I can find a place that does barre classes in Anchorage since they don’t have Barre3 up there!
    Kristen recently posted…Beat The Blerch Recap!My Profile

    Reply
    • cdredden@gmail.com says

      September 24, 2014 at 9:55 am

      occasionally i did miss the easy runs – when that happened, i just added one in. i followed the plan but didn’t like it control me – adding in a couple of easy runs over the course of training really helped me. you know you can subscribe to barre3 online for like 10/month? it’s not the same as being in class but it’s better than nothing!

      Reply
  17. Daisy @ Fit Wanderlust Runner says

    September 23, 2014 at 12:16 am

    This training style seems perfect for my work schedule! Thanks for sharing. I had neber heard of it before so i am excited to learm more about it. I am going to definitely incorporate it to my next race.
    Daisy @ Fit Wanderlust Runner recently posted…Healthy Greek Garlic Marinated ChickenMy Profile

    Reply
    • cdredden@gmail.com says

      September 24, 2014 at 9:56 am

      thanks for stopping by – i hope you like the plan!

      Reply
  18. Jennifer says

    September 23, 2014 at 6:13 am

    Excellent I was looking forward to this review! Post marathon I am definitely going to read this book as the 3x a week with purpose will fit nicely with my schedule (plus cross training). It has been sitting patiently on my bedside table for a few months to read, can’t wait.

    Reply
    • cdredden@gmail.com says

      September 24, 2014 at 9:57 am

      can’t wait to hear what you think! and you should join my group — next week we’re doing hill repeats!

      Reply
      • Jennifer says

        September 25, 2014 at 6:23 am

        I usually have a recurring session at the gym on Tuesdays, but will see if I can do some switching around next week to join in!
        Jennifer recently posted…Montréal/Québec City Vacation Part 1My Profile

        Reply
        • cdredden@gmail.com says

          September 25, 2014 at 9:04 am

          yay! let me know – we’re running hills 🙂

          Reply
  19. Tiffany@ThisIsTheAfter says

    September 23, 2014 at 8:02 am

    I’ll have to look into this. I don’t think following the Nike+ half marathon training is going to work with me and my new lifestyle. I “had” to run 5 days last week and cross train on 1 day. It didn’t work out so well and that was only week 5. I’ve gotta switch! Thanks for this post.
    Tiffany@ThisIsTheAfter recently posted…Weight Maintenance UpdateMy Profile

    Reply
    • cdredden@gmail.com says

      September 24, 2014 at 9:59 am

      glad it was helpful. what race are you training for?

      Reply
  20. Abby @ BackAtSquareZero says

    September 23, 2014 at 7:20 pm

    Sounds like a great plan and barre seems like a great mix of strength work with running
    Abby @ BackAtSquareZero recently posted…5 Steps to Long Run Recovery and a PRO Compression GiveawayMy Profile

    Reply
    • cdredden@gmail.com says

      September 24, 2014 at 10:00 am

      i do really enjoy this plan!

      Reply
  21. Janelle @ Run With No Regrets says

    September 24, 2014 at 9:42 am

    Run Less Run Faster really worked out great for you! I love the concept of it but I don’t think I’m ready for something so intense just yet, even though there is cross training incorporated into it as well. I’ll definitely keep it in the back of my mind though. I hope your next race goes just as great!!
    Janelle @ Run With No Regrets recently posted…Rock and Roll Philly 5K Race RecapMy Profile

    Reply
    • cdredden@gmail.com says

      September 24, 2014 at 10:22 am

      it really was a great plan for me. i’m interested to see how using it for marathon training works out!

      Reply
  22. Christine says

    September 25, 2014 at 7:40 am

    I tried it once because I like the concept of it. Quality over quantity! But I had a hard time to get cross training in and felt I was not well prepared with only running 3 times for a full marathon, so I switched to a more traditional plan. I do believe this works though, but you have to make sure to get the cross training in.
    Christine recently posted…This is why I can’t stop bloggingMy Profile

    Reply
    • cdredden@gmail.com says

      September 25, 2014 at 8:18 am

      yeah you really do have to consistently cross train!

      Reply

Trackbacks

  1. Richmond Marathon Training Recap - Eat Pray Run DC says:
    October 8, 2014 at 4:02 pm

    […] you’ll recall, after I decided to run Richmond marathon, I decided I’d keep using the Run Less Run Faster plan since I like it so much this summer. I’m joining up with Tara at Running N Reading for […]

    Reply
  2. Choosing a Half Marathon Training Plan says:
    December 3, 2014 at 12:54 pm

    […] to flare up – plus, I’m not sure how much I would enjoy running. Courtney has a great post on using RLRF for her half and full marathon training.) Looking for a high-volume program with just […]

    Reply

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