It would be nice to include the 5k novice and 5k intermediate programs from the book, as well as the key movements and key stretches and the strength training movements. Its the bare bones of the program, would like to see some more substance to this app.
Estimation application downloads and cost
Description
From the authors of the book, "Run Less, Run Faster", comes the companion iPhone 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.
Read more
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.
Run Less Run Faster screenshorts
Application availability
Available in countries
| Country | Price |
|---|---|
| Canada | 3.99 CAD |
| China | 18 CNY |
| France | 3.49 EUR |
| Germany | 3.49 EUR |
| Italy | 3.49 EUR |
| Netherlands | 3.49 EUR |
| Portugal | 3.49 EUR |
| Spain | 3.49 EUR |
| Poland | 3.49 EUR |
| UK | 2.99 GBP |
| India | 249 INR |
| Japan | 370 JPY |
| Korea, Republic Of | 999.99 KRW |
| Poland | 13.99 PLN |
| Russia | 229 RUB |
| Turkey | 19.99 TRY |
| USA | 2.99 USD |
| Korea, Republic Of | 3.29 USD |
| Ukraine | 2.99 USD |
Available for devices
iPhone3GS, iPadWifi, iPad3G, iPhone4, iPodTouchThirdGen, iPodTouchFourthGen, iPad2Wifi, iPad23G, iPhone4S, iPadThirdGen, iPadThirdGen4G, iPhone5, iPodTouchFifthGen, iPadFourthGen, iPadFourthGen4G, iPadMini, iPadMini4G, iPhone5c, iPhone5s, iPadAir, iPadAirCellular, iPadMiniRetina, iPadMiniRetinaCellular, iPhone6, iPhone6Plus, iPadAir2, iPadAir2Cellular, iPadMini3, iPadMini3Cellular, iPodTouchSixthGen, iPhone6s, iPhone6sPlus, iPadMini4, iPadMini4Cellular, iPadPro, iPadProCellular, iPadPro97, iPadPro97Cellular, iPhoneSE, iPhone7, iPhone7Plus, iPad611, iPad612, iPad71, iPad72, iPad73, iPad74, iPhone8, iPhone8Plus, iPhoneX,Reviews
Needs more
The half-marathon training schedule is different from the book!
I already own the book, but calculating the paces for different training programs has aways been time consuming. Thats why I downloaded this app. However, when I set it up for a half marathon training program, I discovered that its different from whats in the book. Its an 18 week program in the book, but only 16 weeks in the app. That seems to be source of the problem. Week 16 in the app is the same as week 18 in the book, 15=17, and 14=16. But then, week 13 in the app is the same as week 14 in the book, 12=13, and so on until week 8 in the app, which has a different interval workout than the books week 9, but is otherwise the same. Week 7 in the app calls for 4x1200 instead of 6. The book and app remain separated by 1 week until the apps week 3, which is similar to the books week 3 except for a different interval workout. Weeks 2 and 1 are the same in the book and app. I dont know if these are errors, or if they represent intentional changes to the half marathon program since my edition of the book was published (2007). If they were intentional changes, it would be nice if they disclosed that up front. But as long as you dont might a slightly different training schedule, it looks like it will do the job. I just wish it would calculate the interval paces in min/mile instead of just the time to complete each interval.
Grafik und Übersetzung mies
...ansonsten rechnet das Tool die Zeiten im metrischen System gut um. Dies muss man anhand Tabellen im Buch selber machen. Bitte Update!!
Good book companion
!!!
Poor application
expensive application. lack of pace (min / km) in key run # 1. for now I treat this purchase as an investment and I wait for the next patches and updates.
Pratica e facile
Certo, correre solo 3 volte la settimana per preparare una maratona probabilmente non è sufficiente (Albanesi ancora ride...), però mi è piaciuta moltissimo come guida base per i miei allenamenti. Rispetto a quanto suggerito, io ho integrato con 1/2 corse di fondo lento anziché le 2 attività alternative suggerite (canottaggio, bici, nuoto), e ho allungato la distanza max dei lunghi (da 32 a 33/35). Ho cercato altri programmi simili o app "dinamiche" ma non ho trovato niente di meglio, quindi per me 5 stelle.
Great but...
So glad this is finally available. No more having to lookup the FIRST tables on my kindle before runs. However I was really hoping that they would have included meter-to-mile pace conversions for the track repeats. I always have to lookup the conversions online before I do my speed work due to the way Garmin shows pace. Never quite understood why the book didnt include this. Also the app barks at you if you enter a marathon date inside of 16-weeks. If you run marathons with any frequency, its rare that you find yourself training for a race that is 16 weeks out. Finally, make certain you put down Saturday as your race date even if your race is on Sunday, otherwise the app will throw your schedule off by one week (cut you short by one week). Other than that, its a nice quick reference for your runs if you follow the FIRST system.
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