I have mentioned briefly that I’m going to be starting a new training cycle the week after the wedding. I’m going to be using the Run Less Run Faster plan, which I was first introduced to by Runner’s World Magazine. This plan is from the folks behind the Furman Institute of Running and Scientific Training (FIRST). These guys created a plan where you run for three days out of the week and cross train for two days. I’ve heard LOTS of positive feedback about this plan and so I bought the book, read it and started to get excited.
So what’s the reasoning behind this plan? Well, in a nutshell, it’s science and statistics. The FIRST team have always measured their runners before and after beginning the program and the results speak for themselves — seriously, pick up the book and read the testimonials. You’ll be convinced.
Essentially, you run track repeats (run 1), a tempo run (run 2) and a long run (run 3) each week. That’s it. No “junk miles.” I’m trying to figure out how this will work for me practically speaking — I’ll need to decide on a track and hopefully I can convince my buddy Julie into doing the program too because I’d miss our runs. The tempo runs scare me the most. As a morning runner, I’m not sure how I can fit in 6 miles (or more) before work. Also, these paces aren’t a joke. The program encourages you to start at the pace you are at right now and work towards your goal pace (you can move to a faster pace when you can do each of the runs very comfortably at the prescribed pace). Right now my pace for the short tempo runs is 9:08. That’s fast. Now, I’ve been regularly running in the 9:20-9:40 range for the past two months. And I did just run 4 miles at a 9 minute per mile pace in Chicago last weekend. But call me crazy, I’m still just a wee bit scared. But you know what they say…if your dreams don’t scare you, they aren’t big enough! So here we go (well, we will go there after I take care of this wedding thing!) — I can’t wait to share my training ups and downs with y’all!
Have you used RLRF? If so, tell me about it!
I can’t wait to hear how this goes! I’ve been thinking of doing this as well. I have to decided on a traning plan by July 1 so I have a little more time to do some research but the running 3 days per week fit my schedule and what’s best for my body so I really liked the theory behind it.
Karen @karenlovestorun
Karen @karenlovestorun recently posted…Friday Five 6/6 {This Summer I Will…}
yeah, the 3x a week runs were really attractive to me, even though the paces scare me a bit!
I’ve heard of this and have been wanting to try it. Your pace is great. I could get to that pace once in a while pre -injury, so that is my goal to get there again!
I love that quote!
Meranda@fairytalesandfitness recently posted…Great Sports Bras for Runners and Phone Suggestion
you will definitely be back to your normal pace, hopefully very soon 🙂
I bought the book last year bc I generally run 3 days week. The track workouts scare me. I don’t know if I can pull those off each week since I tend to run with my MRTT group. And you’re right the paces are aggressive. Looking forward to hearing how you do on it and perhaps it will encourage me to give it a try. Good luck
Deborah @ Confessions of a Mother Runner recently posted…Attend a baseball game without striking out on your diet
thanks deborah — i’m really excited about giving this a go!
I love that book and the training. It has helped me recover from running burn out when training for a half. I just need to get more serious on the track workouts, I hate speed work!
Michelle Hartgraves recently posted…5 Signs you may have snake-a-phobia
yeah, i don’t love speed work either but i DO love that it’s done so fast (relatively speaking :))
Oh hey there!! Just found your blog through JenB’s Journey! Love to find other bloggers in the DC area–I’m in Springfield–hi neighbor!!
http://www.fleurtyandfit.com
hi neighbor! thanks for visiting – i love discovering new DC area bloggers 🙂
Oooh interesting! I got my best time by far in my last half and only ran 2-3 times each week (one tempo run and one long run always) and did HIIT/Bar the other days. I’m curious to see how this works for you!
Lindsay @brokeandbougie recently posted…Clean Eating 3 Ingredient Crockpot Mexican Chicken + Weekend Recap + Ice Cream Pie
i think it’s going to be amazing! 🙂
this is interesting. I feel like this is something I already do but would be curious to read the book!
Mar @ Mar on the Run! recently posted…North Face Endurance Challenge – 10K Recap!
you definitely should! it’s a great read, with lots of good info!
I keep hearing about this book and everyone who’s talked about it loves it. It’s definitely an interesting philosophy. I look forward to hearing more as your training progresses 🙂
Chaitali recently posted…Weekly review
i know, me too! i’m SO excited to get started!
So many training plans. I’m trying a new one starting in 3 weeks… excited to see how it works.
which plan are you trying?
I’m going to try the one in Women’s Running Magazine called “Couch to Half Marathon” 🙂
Rebecca Jo recently posted…Size 4 is normal?
I haven’t followed the RLRF plan by the book, but I’ve experimented with running 3 times a week (speed, tempo, & long run), and it worked out super well for me. I strength trained on the other days, and it was an injury-free season!
Karen recently posted…Back to Michigan
that’s awesome, karen! it sounds like you basically followed the plan on your own!
Can’t wait to hear how it goes.
thanks abby! i’m going to be sure to post recaps (hopefully weekly!)
I usually run three times a week – but not particularly focused on speed, tempo or long run. I look forward to reading about how it works for you. Will have to add the book to my summer reading list 🙂
Jennifer recently posted…Weekly Workout/Training in Review 6/1-6/7
yes! definitely read it 🙂
I used this for my goal half marathon in the spring and shaved 12 minutes off of my PR by using RLRF!! Highly recommend it! People say they get scared of the aggessive paces, but honestly…if you aren’t scared you aren’t using the book right. It IS supposed to help you run faster, the only way you do that is to push yourself!
Sue @ This Mama Runs for Cupcakes recently posted…And I’m off! Ragnar here I come…and Happy National Running Day!
yes!!! you are one of my RLRF inspiration stories, girl! and i love “if you aren’t scared you aren’t using the book right.” love it.
aww, thanks Courtney! Well, it’s true isn’t it? The book is meant to push you!
Sue @ This Mama Runs for Cupcakes recently posted…And I’m off! Ragnar here I come…and Happy National Running Day!