A Proud Sponsor of FIRST
A Proud Sponsor of FIRST
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Furman Institute of Running |
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FIRST has developed training programs to help runners train to improve their race finish times. Detailed training programs for the 5K, 10K, half-marathon and marathon are included in Runner's World RUN LESS, RUN FASTER .
This page includes
Detailed training programs for the 8K and 10 mile distance.
Training program for runners looking to complete their first marathon.
Training paces for tempo and long runs in “minutes per kilometer”
Training programs for common race distances in kilometers.
The FIRST training programs are based on results from FIRST training research studies that showed runners are able to run successful road races by incorporating three quality runs a week into their overall training program.
Pacing is a crucial component to FIRST training programs. FIRST research indicates that training intensity is the most important factor for improving the physiological processes that determine running performance. . Training program paces are based on current best 5K RACE pace. To determine your training paces, please refer to Tables 4.1, 4.2 and 4.3 in Runner's World RUN LESS, RUN FASTER. The tables in the book provide training paces as in minutes per mile.
If you have not run a recent 5K race, you can use a race prediction table to determine an equivalent 5K performance from another race distance.
"Race Prediction Table" to determine an equivalent 5K time
Each FIRST training program includes 3 quality runs per week. Runners can do the three key workouts in any order throughout the week; however, the workouts should never be performed on consecutive days. FIRST does NOT promote 3 days of week as the only training for runners. FIRST recommends that runners cross-train (bike, swim, cycle, etc.) two or three days a week.
Some "Cross-Training Workouts" recommended by FIRST
FIRST MARATHON TRAINING
FIRST has developed two marathon training programs: one for first-time marathoners (on this page) and one for marathon runners who want to try to get faster in Runner's World RUN LESS, RUN FASTER.
The "FIRST Marathon" Marathon Training Program is designed for runners looking to complete their first marathon. The program includes begins with runners able to complete their first long run of eight miles and gradually increases to 20 miles three weeks before the marathon. The two other weekly running workouts include some faster running to stimulate the physiological processes that influence running performance.
"FIRST Marathon" Training Program
Paces are expressed as “minutes per kilometer”
Table 4.1 in Runner's World RUN LESS, RUN FASTER provides times for runs completed on a 400m track.
Table 4.2 metric version
Table 4.3 metric version
Training programs with distances in kilometers
5K
8K
10K
15K
Half Marathon
Marathon
Standard Website Disclaimer
The training programs and workouts displayed on this website have been prepared for runners who are medically able and properly trained. All runners are advised to obtain professional medical advice and clearance from their doctor before embarking on any training program.
If you adopt or use the FIRST training programs, you do so entirely at your own risk. FIRST accepts no liability of whatever nature arising from your use of or reliance on the training information displayed on this website.