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FIRST Marathon Training Program

FIRST to the Finish Marathon Training Program - a training program for marathon runners looking to get faster:

(click image above to download training program in pdf format)

Full details of the marathon training plan can be found in The Run Less, Run Faster book.

Book Description:
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.

Amby Burfoot, Runner’s World executive editor and Boston Marathon winner, calls the FIRST training program “the most detailed, well-organized, and scientific training program for runners that I have ever seen.”

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FIRST Marathon Training Program: Week 2

FIRST Marathon Training Program: Week 4

This entry was posted on Sunday, July 8th, 2007 at 12:01 pm and is filed under Fitness, Running. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.