This updated edition of Run Less, Run Faster will address many issues that were difficult and confusing for readers and runners to understand when following the first edition. It will answer frequently asked questions based on research that was learned by more than 5,000 messages from readers who traveled to Greenville, SC for testing and clinics on the first edition content. Training programs and tables will be expanded and revised to include up-to-date data and user-friendly language. It will also include more sections for novice runners - to broaden the audience appeal. Most importantly, Run Less, Run Faster will help runners find a healthy perspective in their dedicated efforts and help them enjoy the training journey!Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times. The key feature is the "3 plus 2" program, which each week consists of:-3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed-2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.