The FIRST Training Plan - Detailed Marathon Prep

For the FIRST Training posted previously, here is a detailed version of the training for a marathon. The FIRST Training Plan The FIRST marathon program includes three running workouts per week—a speed workout, a tempo run, and a long run. Here’s the full, 16-week marathon training program. Participants are also encouraged to cross-train for 40 to 45 minutes on two other days per week. Week Tuesday Speed Thursday Tempo Saturday Long 1 8x400 meters 3 miles 10 miles 2 4x1200m 5 miles 12 miles 3 6x800m 7 miles 13 miles 4 3x1600m 3 miles 10 miles 5 10x400m 5 miles 14 miles 6 5x1200m 5 miles 15 miles 7 7x800m 8 miles 17 miles 8 3x1600m 10 miles 13 miles 9 12x400m 3 miles 18 miles 10 8x800m 5 miles 15 miles 11 4x1600m 8 miles 20 miles 12 12x400m 5 miles 15 miles 13 6x1200m 5 miles 20 miles 14 7x800m 4 miles 15 miles 15 3x1600m 8 miles 10 miles 16 30 min easy w 5x60s 20 min easy w 3 or 4 pickups Marathon The FIRST Paces The training paces recommended by the FIRST program are somewhat faster than those recommended by other training plans. Of course, with just three running days a week, you should be well rested for each workout. Here are the paces you’ll need to run, each expressed relative to your current 10-K race pace. Long Run 10-K pace + 60 to 75 seconds/mile Long Tempo 10-K + 30 to 35 seconds Mid Tempo 10-K + 15 to 20 seconds Short Tempo 10-K pace 1600m Repeats 10-K - 35 to 40 seconds 1200m Repeats 10-K - 40 to 45 seconds 800m Repeats 10-K - 45 to 50 seconds 400m Repeats 10-K - 55 to 60 seconds