Run Less Run Faster

I've just started using the Runner's World Run Less Run Faster program in order to train for the Bristol Half in September.

I'm into my second week of the schedule and have so far managed to complete each of the training sessions. Not bad considering that my training has been very hit and miss this year. Even getting to the gym has been a struggle.

So far I've managed to complete one of the sessions (the long run) at the required pace.

The track repeats session was great as I've found a couple of fields at the local Country Park that the dog walkers use which are big enough to run around and not too busy on a Friday evening.

I've also managed to get back into swimming again, which I've not done for quite some time.

What I was wondering was whether others had used the program, what their thoughts were and did they find that it actually delivered improved times.

JvR... could you please give what your expected time for the Bristol Half is, please? I would be interested to see what level you are at... I think this training prog may have a different impact on different levels of ability?

Interesting. I used to do longer slower distances all the time, and it only resulted in me getting lower leg injuries. Yes, I know, I made mistakes!!! Ive cut them out now, and tend to do shorter runs. I will watch your progress with interest, if you keep posting..

Look on the 3 days per week trainig threads- a lot of us used the "FIRST" programme- I gave up on it a while back- it was useful for me at a particular stage, but now that I can cope with running more mileage/ more days per week, I have moved away from it. The main problem was that all running sessions were very hard work, so you never felt you could really just relax and enjoy a run.

Sorry for the delay in replying. My laptop is in for repair so I'm having to use my phone or now I'm back in work my PC here. Anyways.

Voley, I've been fairly lucky injury-wise. Have only ever had two real injuries, one from running in the wrong shoes and the other after managing to tear a thigh muscle while racing, not realising what I'd done and then favouring it, again without realising I was doing it, until it came out as a knee problem due to the muscles being weaker in that leg than the other one.
I saw something a while back about deliberately running slower helping to improve your running. I'll either post something on here or join one of the 3 days per week threads.

Tricialitt, thanks, I'll have a look at the threads.
The tempo run and track repeats were hard work because its not something that I've done in the past. It was nice though to do the track repeats out in the fields because it isn't tarmac or concrete, the area is really nice anyway and the people that I passed out walking were nice, even to the point of calling their dogs back to them at times.

Thanks, All. I was quite slow on my LSRs, and the hills only compounded matters. Its not like they were the Pennines, they were the Chilterns, but it got to the point that my LSRs were awfully slow. Since adopting a faster pace and giving up the majority of hill running, those injuries have disappeared.

I am 8 weeks into using this schedule for marathon training. I used to suffer terrible shin splints which have now gone ( touch wood), my times are getting faster and the distances are increasing so I am really happy with it. Yes the sessions are hard work but once I saw the progress I was making it made them all worth while.

I use spininning as cross training and also add in a circuits class and a swiss ball class once a week.

I'm about 4 weeks into the half-marathon programme (exc. cross-training) from the latest edition of the book. Training based on a 22:30 5k pace. So far I've done all the runs but not quite hit the paces - mainly due to the hot weather I think as my last run over the weekend - 5k at ST pace - was comfortably if unintentionally faster than the prescribed pace.

I like it as I was running 3 times per week before I started the regime (started running last May and did a 1:56 HM in March) so its just a properly structured but much more aggressive form of what i was doing anyway - I never did any intervals before for example.

So far there seems to be just enough time to recover between the runs and still stay on schedule - but then again it ramps up noticably in the next couple of weeks - the 18k @ HMP+19s/k the weekend after this sounds quite daunting - its about 10s/k under my previous fastest pace at that sort of distance! Then again my training paces above 16k were previously more about reaching the distance, not any particular time.

It's a trade-off I guess: you need to be happy to give up nice comfortable "fun" runs for the training period but the improvement in times at relatively low mileage is a hard combo to beat. 

Fingers crossed for now! 

I'm liking the idea of using cross training as part  of the schedule, especially as you only need to fit in two sessions with an optional third. I'm aiming for two swim sessions in the week and a bike ride on the weekend. Having one of the sessions as optional does mean that you can miss one if things get in the way.

Using a bike ride as part of the schedule also means that I might even improve my cycling as a result.

I used the novice marathon program this year for the Milton Keynes marathon and will definately use it again. For me being given exact pacing and distances to run is perfect, no trying to figure out % of max hr or whatever.  I didn't think I'd be able to run at the paces they give for some of them and I did, that gave me more confidence as a runner that I can run faster and train harder than I thought I could. The best thing was not stressing that I needed to run more and more miles, like I had done in my previous marathon training.

I enjoyed the cross training, it meant I had time to do the other activites I enjoy (spinning, zumba, plyometrics) as well as marathon training and I got a break from running which my legs were thankful for.

I didn't get a pb for the marathon, the conditions MK were a nightmare and cross country was never my thing, however, I am faster now over the same courses that I ran in training leading up the the marathon.  So I think it did work and will be following the half program for this autumn

it didn't work for my marathons in 2009   . I found that I needed more miles, especially slower miles to run a decent marathon. Having said that, I think the general consensus on the forums is that Furman (Run less, run faster) works well over shorter distances because you do tons of speed work. It may just be right for distances up to the half. If you hit the training paces ok and enjoy this type of training, go for it. Good luck

Emma,
I like knowing what I have to do during a session, whether its running for a distance or a time or something else. One of my partners uncles has done several marathons and he used to do huge mileage each week. That was definitely not for me.
I did notice last year that I was capable of running a lot harder than I thought I could when I was going running at lunchtimes with some colleagues while training for a local half. Realised that I'd improved when I went out for a weekend run and managed to complete it at a pace that was nearly a minute quicker per mile than I'd normally have done.
Being able to do something other than running in order to get a workout is good too, just as long as I don't go to far the other way and not do enough running. Have made that mistake before.
What were the conditions at MK?

chickadee,
I can see that the speed work would be good for shorter distances. Will have a look at the forums when I'm back online at home again as I was hoping to use this as the basis for triathlon training when I get around to doing an Ironman, hopefully next year. Will have to see how to modify it to make it work for longer distances.

this is going to look silly tomorrow I hope.