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FIRST® was featured in the August 2005 Runner’s World. “The Furman FIRST® training programs are the most detailed, well-organized, and scientific training programs for runners that I have ever seen. For many runners, especially those hard-pressed to find time for their workouts, the Furman FIRST® programs will also be the best.”
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Training Programs. The FIRST ® training programs are based...
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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 ...
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- 1 Marathon Training Plan
- 2 Novice Marathon Training Plan
- 3 Marathon Plan Characteristics
- 4 Plans For Other Distances
- 5 Changes For The Second Edition
The FIRST book includes not only the main marathon plan, but also the same plan with the paces filled in for various Boston Qualification paces. However, those BQ plans don't have different workouts, they just save you the effort of filling in the paces. Note that this is not a plan for beginners. 1. Key Characteristics 1.1. Run 3 days/week, cross ...
The novice plan has the same speedwork as the main plan, but rather different Long Runs. 1. Key Characteristics 1.1. Run 3 days/week, cross train 2 days/week. 1.2. Each week includes a tempo run, an interval run, and a Long Run. 1.3. Ramps (mileage increase/week): The ramp up is a fairly moderate and comparable with other plans that would suit a ne...
The table below shoes the key characteristics of the plans. For more details and a comparison with other training plans, see A Comparison of Marathon Training Plans. Notes on the columns 1. # Runs 16+.I consider that the 16 mile mark defines the beginning of "the long run". While this is somewhat arbitrary on my part, I believe that counting the nu...
There are plans for different levels of runner: 1. 1.1. Novice runners training for their first 5K. 1.2. Intermediate 5K runners. 1.3. Competitive plans for 5K, 10K, and half marathon.
Note that the second edition is remarkably similar to the original, but it has been updated based on feedback and questions for the first edition. It's probably not worth upgrading if you're reading the book as general training advice, but if you're going to follow the program, I'd recommend the latest copy. The second edition has 5K training paces...
Jun 18, 2022 · Run Less, Run Faster Training Principles. From the data they ran a number of people through their plan in 2004 and it has continued to be a mainstay of their training principles since then due to the success. For them training intensity was the key to creating results with the Furman marathon training plan. “Less is More” – run only 3 ...
The Furman Institute of Running and Scientific Training (FIRST) marathon training program is based on results from FIRST’s 2003 and 2004 marathon training studies. Results indicated that runners were able to run a successful marathon running only 3 days a week, following a specific training plan, and cross-training .
Dec 5, 2006 · The Furman Institute of Running and Scientific Training (FIRST) marathon programme was born, in a sense, when Bill Pierce and Scott Murr decided to enter a few triathlons way back in the mid-1980s.
Jan 1, 2020 · Example Training Plan for Monthly Racing Week 1 Easy or cross-training Key Run 11 short intervals Recovery Run Key Run 22 Tempo Rest Day Key Run 3 Long Run Easy or or cross-training Week 2 Easy or cross-training Key Run 11 Hill workout Recovery Run Key Run 2 long Intervals Rest Day Key Run 3 Long Run Easy or or cross-training Week 3 Easy or ...
