The basic plan calls for three days of running and two or more days of cross training. The running days are one long distance, one track workout, and one paced/tempo distance run. Generally the days would be spread over the week as Tuesday, Thursday and Saturday/Sunday.
The Furman Institute of Running and Scientific Training (FIRST) marathon program was born, in a sense, when Bill Pierce and Scott Murr decided to enter a few triathlons way back in the mid-1980s. Just one problem: They hit the wall when they added biking and swimming to their running. The demands of three-sport training were too much, so they cut back their running from six days a week to four. To their surprise, they didn't slow down in local road races. So they cut back to three days of running. "Lo and behold, our 10-K, half-marathon, and marathon times didn't suffer at all," says Pierce. "The more we discussed this--and we discussed it a lot--the more we became convinced that a three-day program, with some cross-training, was enough to maintain our running fitness."I like the plan for a number of reasons:
It abides by the hard/easy rule. If you do a hard workout one day, you need to go easy the next. Your body simply needs time to rebuild/repair the muscles that were exercised on the hard day. Without the recovery (i.e. easy workout) including sleep and nutrition, the body will ultimately break down. It will. The question is when.
It touches the three major elements of all most every training plan I have seen. You need to work on your speed (i.e. the track workout), you need to build up your basic strength (i.e. distance workout), you need to practice running at pace for good distances (i.e. the paced/tempo run).
The plan is flexible enough to adapt to other race types and not just the marathon. I expect you could develop a mean 5K time with this plan. Someone could develop a mean 10K time. You can go up the ladder of races and do well by this plan. And while this is focused on distance running, this could be adapted for shorter distances as well.
In the fall of 2003, FIRST launched its training program. Applicants were told they would have to undergo pre- and postprogram physiological testing in Furman's Human Performance Lab, and run three very specific running workouts each week. There were no restrictions on additional running or cross-training workouts, and there was no "final exam" test race. The postprogram lab tests showed that subjects had improved their running economy by two percent, their maximal oxygen uptake by 4.8 percent and their lactate-threshold running pace by 4.4 percent. In other words, the three workouts had led to better fitness and race potential. FIRST was off and running.Yes, not only does this plan meet most basic requirements for good training programs. It also has some real scientific test results to back it up. These kinds of improvements do not happen by chance. It takes work, hard work, careful planning, and execution to maintain the discipline to allow for the recovery, stay on track and perform. There is no reason why you can not do this.
The FIRST folks did another study in the fall of 2004. This time recruiting 25 folks for a marathon. They maintained the three day running routine and were encouraged to do two days of cross training.
How did they do? All 21 finished, with 15 setting personal bests. Four of the six who didn't set PRs ran faster than their most recent marathon. "It was so exhilarating to watch them come in, and it was quite a relief, too," says Pierce. "When you're responsible for 21 people who cut back their marathon training because you told them to, well, that can make you a little nervous." What's more, as postrace lab testing showed, the FIRST participants had improved their maximal oxygen uptake by an average of 4.2 percent and their lactate threshold running speed by 2.3 percent. Bonus: They also reduced their body fat by an average of 8.7 percent. "We think the results show that our program was a big success," says Pierce. "Our people didn't get hurt, and most ran their best-ever marathon. I think we showed that you can teach people to train more efficiently."These are good numbers. Yes, the group was selected. They had one major qualification, all of the runners had to be capable of running ten miles. But for the study purposes, that was fine. The plan as mentioned before is flexible and adaptable for the race of your choice.
The 8 basic rules of the FIRST plan are as follows:
- Run Efficiently, Run for Life
- Run Three Times a Week...And No More
- Build Your Long Run to 20 Miles
- Run Three Different Kinds of Tempo Runs
- Put More Variety in Your Speedwork
- Cross-Train Twice a Week...Hard
- Don't Try to Make up for Lost Time
- Follow a 3-Week Taper
I am modifying my running plan to go this way. I will cut out one day, coming down from four to three but mileage and effort should gradually increase.
I already do a long run but as I am not gearing for a marathon, I do not think I will end up with a 20 mile run. I will go higher than the 10 I currently can do, up at least to 13-15.
Instead of the hill workout one day and the track workout another day, I'll bring them together. Focusing on the track while the weather is still good then pick some local roads for the appropriate distance needed to the repeats when the track is no longer an option. The local roads by nature will include some hills if not inclines and declines to help add that element to the plan.
The paced or tempo run is something I currently do alone. It will be good to see if others are willing to give this a try and join me for the run.
So what do you think? Will you give it a try?
If you would like some help "personalizing" this plan for your own goals, let me know.
You can read the full Runner's World article here.
You can visit the Furman Institute of Running and Scientific Training website here.
