FIRST Run Less Run Faster
$2.19
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About FIRST Run Less Run Faster
From the authors of the book, "Run Less, Run Faster", comes the companion Android app. Created by the internationally recognized Furman Institute of Running and Scientific Training (FIRST), this app outlines comprehensive training programs for 5K, 10K, half marathon and marathon runners.
To get started all you have to do is input a current race time and the app does the rest! The FIRST app is a great way to optimize training time with better performance. The FIRST app will help you get to the starting line stronger and healthier, no matter the race distance.
Training Programs Included
• 12-week 5K and 10K
• 16-week Half-Marathon, Marathon and Novice-Marathon
Training Week in a Nutshell
• 3 Key Runs each week including track repeats, tempo run and long run
• Each Key Run has distances and paces tailored to your current fitness level
• 2 cross-training workouts each week (choose from two cycling, a swimming and a rowing workout each week)
Treadmill Runners and Metric Units
• You can choose distances and paces in mph, kph, minutes per mile or minutes per kilometer.
Before you Buy
• The training paces are designed to improve your fitness level and running performances
• Appropriate for runners with 5K times between 15 and 40 minutes and 2:25 to 6:30 marathoners
• The 5K training plan assumes you have the ability to run 5 miles
• The 10K training plan assumes you have the ability to run 6 miles
• The Half Marathon training program assumes you can run 8 miles
• The Novice-Marathon training program assumes you can run 8 miles. The 16-week Novice-Marathon training program includes a long run of 20 miles.
• The Marathon training program assumes you can run 13 miles. The 16-week Marathon training program includes five 20 mile runs.
The three Key Runs – track repeats, tempo run and long run – are designed to work together to improve endurance, lactate-threshold running pace, and leg speed. These efficient and effective schedules have been researched and tested with runners of wide-ranging abilities. Having a portable app that allows runners to see their workouts on the fly is another time-saving feature of "Run Less, Run Faster".
The contents of this App are copyrighted with all rights reserved by Rodale Inc. No part of this App may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of Rodale Inc.
To get started all you have to do is input a current race time and the app does the rest! The FIRST app is a great way to optimize training time with better performance. The FIRST app will help you get to the starting line stronger and healthier, no matter the race distance.
Training Programs Included
• 12-week 5K and 10K
• 16-week Half-Marathon, Marathon and Novice-Marathon
Training Week in a Nutshell
• 3 Key Runs each week including track repeats, tempo run and long run
• Each Key Run has distances and paces tailored to your current fitness level
• 2 cross-training workouts each week (choose from two cycling, a swimming and a rowing workout each week)
Treadmill Runners and Metric Units
• You can choose distances and paces in mph, kph, minutes per mile or minutes per kilometer.
Before you Buy
• The training paces are designed to improve your fitness level and running performances
• Appropriate for runners with 5K times between 15 and 40 minutes and 2:25 to 6:30 marathoners
• The 5K training plan assumes you have the ability to run 5 miles
• The 10K training plan assumes you have the ability to run 6 miles
• The Half Marathon training program assumes you can run 8 miles
• The Novice-Marathon training program assumes you can run 8 miles. The 16-week Novice-Marathon training program includes a long run of 20 miles.
• The Marathon training program assumes you can run 13 miles. The 16-week Marathon training program includes five 20 mile runs.
The three Key Runs – track repeats, tempo run and long run – are designed to work together to improve endurance, lactate-threshold running pace, and leg speed. These efficient and effective schedules have been researched and tested with runners of wide-ranging abilities. Having a portable app that allows runners to see their workouts on the fly is another time-saving feature of "Run Less, Run Faster".
The contents of this App are copyrighted with all rights reserved by Rodale Inc. No part of this App may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of Rodale Inc.
All Application Badges
Paid
app
app
Android
4.2+
4.2+
Bug
buster
buster
Android app
App History & Updates
What's Changed
- fix issues of crashing within 5K and 10K programs.
- fix issues of crashing within 5K and 10K programs.
More downloads FIRST Run Less Run Faster reached 1 000 - 5 000 downloads
Version update FIRST Run Less Run Faster was updated to version 1.0.2
More downloads FIRST Run Less Run Faster reached 500 - 1 000 downloads
Price update Price changed from $2.99 to $2.19.
What are users saying about FIRST Run Less Run Faster
D
by D####:
by D####:
I'm hopeful the FIRST program will help me achieve my running goals, but the app doesn't really help. Unfortunately the weekly goals are a mix of metric, imperial, and timed distances which might work in a track setting but is hard to apply on the street with the available android apps. I naively purchased the FIRST app hoping that it would automate the running times for me, but was disappointed that the app has no live tracking capability. In order to utilize the app, the distances need to be manually converted into a consistent format that other running apps can use :-(
D
by D####:
by D####:
ButIt generates schedules just like the book. It would be nice if it could also give paces for track workouts instead of just giving times so I wouldn't have to do so much math to create training plans for my watch. (You can choose mph from the start screen but it'd be nice to be able to toggle between them)
V
by V####:
by V####:
If you are following the 3plus2 program with the book then you know how time consuming it is using the charts to figure out your pace/times for upcoming workouts. This app removes that need. Just plug in your 5k pace and the rest is done for you. You can adjust on the fly as well should you need to change your paces. Lastly - I had a tech support question to the developer that was answered in minutes.
G
by G####:
by G####:
Great capsule of the workout without lugging the book around. Populates your workout quickly.
W
by W####:
by W####:
First, let me say I don't hate the app. But the content is inaccessible. Upon entering a date I am told the date is to far out to start, refer pg 120? Or that it is already within the recommended time frame, and will show me nothing. 1. I would like to see the training program from the dates I choose a race. It doesn't need to come up to the current date. 2. If it's 16 weeks for the program, and I'm 23 weeks out. Why not set it up to start the first 7 weeks than back to week 1. If not, can I get my $ back
S
by S####:
by S####:
Great app. Both my husband and I use this app. We shaved off over an hour between the 2 of us following it for training for our half and full marathons. We trained injury free since there are only 3 runs a week. Challenging and focused plan.
I
by I####:
by I####:
Took running up at 43, overweight unhealth. New to running and getting injuries. Found this, lost my weight and beating people half my age. Read the book as well. Running faster than i ever imagined. Distance and times sre continually improving.
E
by E####:
by E####:
App crashed twice while just trying to set it up! When it did work, it loaded to a blank screen! Needless to say, I got my refund. Don't waste your time.
E
by E####:
by E####:
Crashed, then just showed blank screen after pressing start
S
by S####:
by S####:
Helps to organise your runs right up to the event. Great if you can't run often
S
by S####:
by S####:
Crashes almost every time...
O
by O####:
by O####:
Crashed once and then got through setup to be met with a blank screen. Got refund.
K
by K####:
by K####:
Crashes all the time and no program
Z
by Z####:
by Z####:
needs the 2 weeks begginer, begginer 5k and intermediate 5k. also, it would be nice to have an app for the stretch/strength training.
S
by S####:
by S####:
I am starting as a beginner and wanted to start with novice 5k program and work my way up to intermediate 5k how ever only 5k advanced program is in the app.
W
by W####:
by W####:
Keeps crashing!
F
by F####:
by F####:
Each time I have used it my phone just freezes. I can't close the app so have to restart my phone.
Y
by Y####:
by Y####:
Seems like just a copy and paste job from the book. Could do much better.
C
by C####:
by C####:
Crashes A LOT. Good start but not yet sure it will replace my spread sheet. Wish list: 1. see calculated paces and estimated finish time on a page. 2. Would be nice to see some sort of progression chart of what is coming up the following weeks without having to click on each week. 3. Creating plans for more than one race.
Y
by Y####:
by Y####:
Anyone familiar with the book will find this useful. Custom plans, in choice of imperial or metric, on your phone. Have been getting forced shutdowns on start up though.
C
by C####:
by C####:
The final week of the program is inaccessible because whenever I click on it the app crashes. Crashes in general occur frequently but the race week crash is the worst because there is no way around it. The app does faithfully track the recommendations in the book. I am using a Samsung Galaxy S5.
D
by D####:
by D####:
It's always CRASH.The app has no finish time and race pace.
F
by F####:
by F####:
Training programme seems good but let down by shoddy app implementation
W
by W####:
by W####:
Anyone familiar with the book will find this useful. Custom plans, in choice of imperial or metric, on your phone.
by D####:
changed my life for better... my first marathon time was as per the target the app n i set for myself.... i started running just over a year before... i was never into sports and was unhealthy before taking on running and using this app. go for it.