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