International runner, sensational running coach and co-author of the book Run Less, Run Faster, Dr. William J. Pierce (aka Bill) was in the city to connect with local running communities, hosted by the Chennai Runners.
Professor and Chair of Health Sciences at the Furman University in South Carolina, USA, he is the co-founder of FIRST — Furman Institute of Running and Scientific Training, and is considered a tear-away success in coaching.
His book has shaken the world of recreational running and marathoning with its simple “3+2” formula — 3 “Key Runs” + 2 “Cross Training Sessions” per week — no more (no less). The philosophy behind the RLRF plan is refreshingly different from conventional marathon training plans and has gained much popularity the world over.
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Bill outlined his philosophy recently to a dedicated group of runners from all walks of life and all over the city and beyond. Soft-spoken and kind, his 64 years lie lightly on his athletic body, unlike the stereotype of the whistle-wielding coach.
“How can a human being run more than two miles at a stretch? I used to wonder,” said Bill, at the event. As a track athlete and an accomplished basketball player in his younger days, Bill was used to running hard from the time of the whistle, and giving it his all, right at the start. A strategy that every long-distance runner discovers, often painfully, is completely contrary to what you need to do in a long race. “The answer lies in preparation, pacing, and a mind-set change,” said the man who has run nearly 40 marathons and countless half marathons — including the recent Airtel Hyderabad Half Marathon on a humid Sunday morning.
The three ‘Key Runs’ in the RLRF programme for 10 km to 42.195 km (full marathon) consist of two shorter distance runs through the week (track repeats and a ‘tempo run’) along with a ‘Long Run’ during the weekend. Two days of the week are dedicated to Cross Training activities (cycling, swimming, rowing), and strength training a few times a week is recommended. The Tempo Run, which is a ‘moderately difficult’ workout, wherein you run slightly faster than the conversational pace for 5-10 km after a warm-up session, seems to be Bill’s favourite, although he does insist he likes all three.
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