The FIRST® staff will work with runners to design an individualized program to improve running mechanics as well as maximize running performance. The training programs will be developed from scientific laboratory and field tests.


Lab Assessments


Other Services

Training Programs

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. The details on how to use the programs effectively are described in Runner’s World Run Less, Run Faster.

About the FIRST® Approach to Marathon Training

FIRST® has received many inquiries from Runner’s World readers about using the “Three Days A Week” marathon training schedule and about FIRST®training studies. Here are answers to the most frequently asked questions.

Frequently Asked Questions