William James Pierce

The book has a section "for beginners" and, before purchasing it, I was led to believe that it was adaptable/suitable for runners of all skill levels. It is not.

There is a couch-to-5K plan in it (which I suppose is how they justify it being for beginners) and, I suppose, this 5K plan is reasonable for a brand-new runner - i.e. it starts with instructions to run one minute, walk 2 minutes "at a comfortable pace"

The trouble is that once you've done this beginning plan, you are running 30 minutes "at a comfortable pace". The next "level" of the training schedule STARTS assuming your absolute slowest pace is a 10 minute mile (6mph). Week one requires that you do 400 meters (quarter mile) at a pace of 2.15 (6.6 on the Treadmill). So you go from running 30 minutes at a comfortable pace to being able to run at 6.6? The first "long run" of the first training plan is only 3 miles (good thing) but it's at a pace of ~10 minute miles (5.8 on the treadmill)!!!

There needs to be an intermediate "phase" that moves a new runner from 30 comfortable minutes of running, to the speed demons the author thinks we all are, that, or don't sell this book as if a beginner (or a slower runner who has lots of running experience but is not fast) could use it.

If you can run fast enough to use the charts he provides, then I guess it's a great plan. Trouble is that it's useless for me as a slower runner.… (més)

I found this book a very interesting read and I'm going to do their 5-K novice program. The "run less" part stems from utilizing only three runs per week. The program utilizes three types of runs: track repeats, tempo, and long runs. The purpose of the track runs is to improve max VO2. Tempo runs improve endurance by raising lactate threshold. The long run improves endurance. In addition to the three runs, at least two cross-training days are required. Cross-training has to be non-impact such as swimming or cycling. These workouts are goal oriented, highly structured, and tailored to your current fitness level. The training program was created by FIRST (Furman Institute of Running & Scientific Training). FIRST tracked three groups of runners utilizing their program and found a very significant increase in: max VO2, pace at lactate threshold and pace at max VO2. If you're interested, there's more information at their website. http://www.furman.edu/first/index.htm… (més)