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Become a FIRST-Timer

Adapt these eight principles to your three day a week marathon training programme and see the benefits

Posted: 5 December 2006
by Amby Burfoot

Anyone can adapt and use the FIRST training plan's basic principles. Just follow the eight rules below, and the 16-week FIRST training plan here. For more information, visit www.furman.edu/FIRST.

Run efficiently, run for life

Bill Pierce is a tough, performance-oriented guy, but he explains the FIRST programme from a fitness and philosophical perspective. He believes that a three-day running week will make running easier and more accessible to many potential marathon runners. It will also limit overtraining and burnout. Finally, with several days of cross-training, it should cut your risk of injury substantially. This may lead to faster race times. More importantly to Pierce, it adds up to a programme that many time-stressed people can follow for years without injury. "Our most important objective is to help runners develop and maintain lifelong participation in running," he says. "Our second goal is to help them achieve as much as possible on a minimum of running training."

Run three times a week… and no more

This is the centrepiece of the entire FIRST programme. FIRST runners do only three running sessions a week. This decreases the overall time commitment of the programme, and the risk of injuries – important considerations to many runners. Each of the three workouts has a specific goal. That’s something few runners have considered. "With most runners, when I ask them what they’re hoping to accomplish on a given run, they look back at me with a blank stare," says Pierce. "I don’t think they’ve ever thought about this question before. We have." The three FIRST workouts – a long run, a tempo run and a speed workout – are designed to improve your endurance, lactate-threshold running pace and leg speed.

Build your long run to 20 miles

The FIRST marathon training programme builds up to two 20-mile sessions, the second one taking place three weeks before your marathon race date. But covering 20 miles is the easy part of the FIRST programme. The harder part is the pace – 60-75 seconds slower per mile than your 10K race pace. Many other marathon programmes allow you to run much slower than this, by as much as 30-40 extra seconds per mile. "It’s true that our long runs won’t let you admire the scenery as much," says Pierce, "but they aren’t painful either. They just push you a little beyond the comfort zone. If you’re going to race a marathon, you have to do some hard long runs to find the toughness and focus you’ll need on race day."

Run three different kinds of tempo runs

The tempo run has become a mainstay of many training programmes, but the FIRST programme carries the concept further than most, adding more variety and nuance. FIRST runners do three different kinds of tempo runs: short tempos (three to four miles), mid tempos (five to seven miles) and long tempos (eight to 10 miles). Each of these is run at a different pace. "We’ve found that the long tempo run is particularly helpful," says Pierce. "You’re basically running at your marathon goal pace, so you’re gaining maximum specificity of training, and improving your efficiency at the pace you want to run in your marathon."

Put more variety in your speedwork

Many runners do no speedwork at all. Those who do often fall into a rut, running the same session time after time. Pierce learnt long ago that this approach makes speedwork much harder than it should be. "I used to run exactly the same speed workout week after week," he recalls. "After a while, I would start to dread that session. Speedwork is much easier when you change it around a lot." The FIRST runners do many different speed sessions at different paces, generally taking just a 400m jog between the fast repeats. For the sake of simplicity, we’ve narrowed the selection to four distances at four paces. (See "The FIRST Paces", page 60.) Be creative, though – you don’t need to stick to these particular sessions. Pierce has just one more rule for speed training: start modestly, but after a month, the total distance of all the fast repetitions in one session should equal about three miles or five kilometres (i.e. running 5 x 1,000m, or 12 x 400m).

Cross-train twice a week – hard

Last autumn the FIRST coaches asked their subjects to cross-train twice a week, but they didn’t provide any additional instruction. This autumn they will, because they think too many of the runners dawdled through the cross-training last year. This caused them to miss out on some potential training benefits. "We believe that if you cross-train correctly, you can use it to increase your overall training intensity, without increasing your injury risk," says Pierce. "At the same time, you can still go out and run hard the next day." The point is this: even though last year’s test group didn’t cross-train as hard as they could have or should have, they still set a slew of PBs.

Don’t try to make up for lost time

Stuff happens. During a 16-week marathon programme, lots of stuff happens. You become ill, you sprain your ankle, you have to go on several last-minute business trips, and so on. Result: you miss some key sessions, maybe even several weeks of running. Then what? "You can’t make up what you missed," says Pierce, "and you certainly shouldn’t double up on your workouts to catch up with your programme. Often, if you had a slight cold or too much travel, you can recover and return to where you want to be quickly. But if you have foot pain or iliotibial band (ITB) syndrome or something like that, you have to take care of your injury first." This can take weeks, and it’s really difficult if you’ve been looking forward to a big race. You have to accept it, though, and often you return to health and can run an accompanying half-marathon. But you shouldn’t try the marathon until you’re fully prepared for it. Reschedule another in a few months’ time.

Follow a three-week taper

The FIRST programme builds for 13 weeks, with the second 20-mile long run coming at the end of the 13th week. After that, the programme begins to taper off, with 15- and 10-mile long runs during weeks 14 and 15. The speedwork and tempo runs taper down slightly, with a final eight-mile tempo run at marathon goal pace coming 10 days before the marathon. "The marathon taper has tripled in length during my career," Pierce notes. "When I first started out in the 1970s, we did only a six-day taper for our marathons. Now the conventional wisdom is three weeks, and that makes sense to me. It seems about the right amount of time to give you the maximum spring back in your step." If you feel sluggish doing just the easy running in the final week (this is very common, by the way), then do five or six 100m strides or pickups after the Tuesday and Thursday workouts. Do some extra stretching afterwards as well.

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Discuss this article

runningqueen76

I've did this training last year, found it on the Furman website, the programme on RW is slightly different.

I'm confused on what the RI should be for speed work, tonight I'm going to do 400m x8 at 10k pace - 55 sec. I was thinking 1 minute recovery, it that enought?

Posted: 18/01/2011 at 19:07

Scott Edgington

Does that mean your going to run at your current PB 10k pace .

so does it mean 400 x 8 at 55seconds each?

or 9 x 400 at say 1 .30?

Posted: 18/01/2011 at 23:08

Moraghan

That speed session is just utterly daft for marathon training. That schedule sucks balls.

Scott it means 8 * 400m @ your current 10k pace minus 55 seconds per mile.

Posted: 18/01/2011 at 23:17

Scott Edgington

I thought it did,

FYi I'm not dumb..(not that you had the impression) LOL

I mean one of my session maybe 10 x 400 at 60 seconds each one with 30 seconds between each.

god i used to love that one

Posted: 18/01/2011 at 23:20

Moraghan

Scott

I know you're not dumb - I had to double take when I first saw it too!

I think your memory is playing tricks on you mate. That session would have been impossible for you, me and everybody else on here. If you can do that in training you're a sub 4 minute miler.

Posted: 18/01/2011 at 23:26

Scott Edgington

its not impossible.

I have ran several miles in training close to 4 mins. all on a trakc obviously unofficial

My 800 times stated was when i was 16 at 2:0 ..so a mile at that pace is 4:16.

I never ran a recorded race after these times ( I ran in gran canaria for the world island youth games in '06 )

the only other race i did was the hampshire x-country race which i busted my ankle and a 5 miler about 3 months before.

I stopped all racing for a good few years

I ran a 26.30 for that 5 miler if that helps

Posted: 18/01/2011 at 23:31

Moraghan

So you're saying you ran several miles in training at close to 4 minutes on a track but your best 1500m time is equivalent to a 4:40 mile? Have you any idea what you are claiming?

To predict your mile pace it's unfortunately not a case of doubling your 800m time. If it was I'd be competing in the next Olympics - and I'm not exaggerating.

Posted: 18/01/2011 at 23:37

Scott Edgington

In 2003 i ran in the english schools cross country cup final in middlesbourough.

i finished 8th in that race

ran in gran canaria in the world island youth games in summer 2004 i was 16

ran in both 800 and 1500.. ran 4:21 and 2:07

took a break after that for 2-3 months exams and started training again in the year early 07

cranked up training and started getting little bit better, in the summer did no races as wanted to focus soley on x-country, ran those times in training and then in late august did a 5 miler and ran 26:37

In Jan 09 I got injured and havnt ran since

Posted: 18/01/2011 at 23:56

Moraghan

If I can give you an example, here is a session that Steve Cram used to do in April:

10 - 12 * 400m in 60 seconds w / 60 secs rest.

He was one of the best of all time, but you were able to do it as a schoolboy?

Posted: 19/01/2011 at 00:09

Scott Edgington

he did 10-12

I did 8 x 400 at 60 seconds

Hell a 1500 race is near 4 laps right, and 4:08 is 64 a lap right

if i cant manage to do 8 laps (2 x 1500 nearly) at 60 seconds a lap then theres sumthin wrong

I trained with jonathen blackledge. and the frost twins.. look them u

My freind will newnahm runs sub 4 min 1500 and he is 18

I wont argue,

i dug out an old training schedule nd I have sum othr example..

5 x 1200 at 3' minutes with 3 miutes recovery

Posted: 19/01/2011 at 00:14

Moraghan

Oh come on. Because he's Steve Cram he was able to do 2 more reps than you?

A 4:08 1500m is equal to about a 4:27 mile which is 64.5 second laps.

You can do 5 * 1200m in 3 minutes but you can't cover one 800m in 2:00 in a race?

I'm faster than your friend Will Newham and very much doubt I could do 4 * 400m in 60s w / 60 sec break despite being nearly 10 seconds quicker than him over 800m.

You just have no clue what you're talking about and you've never done these workouts. I can tell by the fact you have absolutely no appreciation as to what is involved. Honestly, this is just ridiculous.

If you complete 10 * 400m in 60s w / 60s rec in 2011 I will give you £1000.

Posted: 19/01/2011 at 00:27

Scott Edgington

I did 800 in 2:07 when i was 16 in 2004, I havnt run a track race since..had a break from july/auguat to 2007

resumed training in early 2007 aiming for track

Summer 07 i ran 27:36- for 5 miler and ran those sessions in track training, transitioned to x-country and was injured in my 2nd race (hampshire champs) 2008..

not done any sport since thn until tomorro AM

Your not faster than Will, he is 18 and runs a 3:55 1500. your Pb is 4:05 right?

Posted: 19/01/2011 at 00:33

Moraghan

This guy?

http://www.thepowerof10.info/athletes/profile.aspx?athleteid=79174

Posted: 19/01/2011 at 00:38

Scott Edgington

yeah, notice how he also ran his last times in 2009, he is now 18..

doesnt that say sumthin..

35 10k for 18 year old last year....

Posted: 19/01/2011 at 00:40

Moraghan

Ok, why don't you point out where the 3:55 1500m is, what about his faster 800m? That site captures all official race results in the UK and abroad (for uk athletes) on the track.
Posted: 19/01/2011 at 00:44

Moraghan

A 3:55 would have ranked him 2nd in the UK for his age group.
Posted: 19/01/2011 at 00:47

Scott Edgington

that site is updated by humans,

I can post times on that. I was ranked 1st in the country for U-15 at 2k, doesnt have that on there no mroe for me

We ran together, trained togther. i trained with tom and joe wade and used to beat them, they do 3:50 1500s, look them up, aldershot? I

OK ill tell you what..

By end of year I will race you somewhere.

maybe britih milers

Posted: 19/01/2011 at 00:48

Moraghan

You can't post times on that - it has to come from an official meet, signed off by officials and sent to the power of 10 by them otherwise the whole thing would be carnage and not the official record of UK rankings.

So you are actually saying he's the second best 1500m runner in the country for his age but somehow they've missed his time? And that time is over 10 seconds quicker than every other 1500m he's run but they're all on there.

We are very unlikely to be in the same race in the BMC because our times are so different - you'd be in a much slower race.

You don't get any of this do you?

Posted: 19/01/2011 at 00:55

Scott Edgington

a much slowr race?

you only run a PB of 4:05, i ran 4:2 when i was 16 5 years ago LOL

He is the 2nd best runner yes, next to jonny haye (look him up too)

Posted: 19/01/2011 at 00:58

Moraghan

My PB is a little quicker over 1500m (not my best event by far) but is 19 seconds quicker than your best run in 2008 (not 5 years ago). So you'd finish about 130m behind me.

Have you any evidence of your mate's time or are you just making it up like you did the workouts earlier?

Posted: 19/01/2011 at 01:06

Scott Edgington

ok ok,

all your other times for 10k 10 miles are slow, your 800 and 1500 seem to be ur best events

your jealous someone has come to the thread thats potentialyl better

but if this makes you feel good

yes i made everything up..

see you on the track

Posted: 19/01/2011 at 01:09

Moraghan

400m and 800m would be my best as should be obvious. I'm slow in the scheme of things but, then again, I'm old and getting quicker.

I'm too ancient to be jealous, particularly as every runner under the age of 21 has the potential to be better than me. However, in my experience athletes who are delusional about their reality never get anywhere.

It would be great to have some other track runners on here but all you've done is talk bollocks. You started with an obvious lie and have proceeded to pile on lies and excuses. I'm hoping you're aware of this fact rather than its root cause being some sort of disorder.

Posted: 19/01/2011 at 01:20

Scott Edgington

yes, im lying..

I am obviously lying.

Yes

If your not jealous accept my times are legit..

look up my mates site..jackgrundy.com

I train with him, he was 14th in the world triathlon champiosnhips in hawaii, he was 21

I beat him over both running and cycling

thankyou

Posted: 19/01/2011 at 12:12

GeeeM

At the risk of incurring the wrath of Moraghan - I used the RW FIRST schedule for my first ever marathon in October 2010...

At the time my 10k pace was 7:15 and - looking back at my Garmin Connect stats my first 10*400 splits were @ 6:08 - 6:03 - 6:09 - 6:05 - 6:04 - 6:03 - 6:08 - 6:00 - 6:00 - 5:49 so 70+ secs below 10k pace... And yes - it nearly killed me

Would I use it again? Probably not... To be honest, it took all the pleasure out of running for me as I felt I was battering myself in every session. HOWEVER - I started with a sub-4 marathon goal and ended up finishing fairly comfortably in 3:34

As it was my first training plan, and the first time I had really done speedwork it taught me A LOT about pacing, perceived exertion levels, speedwork, different sessions etc... all which I have taken away with me

Since then I have been on a higher mileage diet, focussing on base-builidng and longer, slower stuff with regular tempo / interval / hill sessions thrown in and I have to say that I'm actually enjoying running again now, instead of dreading that next 20-mile long run at MP+20s!!!

Posted: 20/01/2011 at 10:43

Moraghan

GeeeM - fantastic conversion from 10k to marathon off a FIRST schedule, well done. Are you male or female and when is your next marathon?
Posted: 20/01/2011 at 10:50

GeeeM

Moraghan - thanks! I'm male (40) and have been running for around 2 years, although had only run up to HM distance before June last year with a PB of 1:43

My next marathon is Gloucester on Sunday - but I'm using it as a run/walk training session so it will probably be 4:30 or-so... I'm doing a 50-mile ultra in May so everything is geared towards that until then.

I will look at another fast marathon in the autumn, (sub 3:15 possibly?) but haven;t decided on my training approach yet i.e. Hadd / P&D etc... but am pretty sure it will be some sort of high mileage, phased plan!

Posted: 20/01/2011 at 11:02

Ice Queen

Well I'm giving this one a go for my first marathon. I'd be interested to hear if anyone else is and how you're getting on. I've been looking for a marathon schedule that doesn't mean I have to cut back on other sports too much, or involve too much midweek running as I commute, so I've got high hopes for this one.

I'm only at the end of week one but got a 5k PB this week (did a 5k race instead of the 3 miles tempo) and it doesn't move out of my comfort zone until week five so we'll see what I think of it then...

I'm nowhere near as fast as the rest of you (half marathon PB is 1:56) but getting round a marathon in one piece is my personal challenge for this year...

Posted: 15/06/2013 at 09:26

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