The FIRST Step

I have settled on the training program put together by the Furman Institute of Running, based out of Greenville, SC. The program is called FIRST - for Furman Institute of Running & Scientific Training and is associated with Furman University. I picked it because the program is based on data. I'm that kind of guy.

The program is also known for requiring a fairly limited amount of running. At least as marathon training programs go. That has the benefit of fitting in to busy schedules, business travel and oh, the holidays that are rolling this way rather quickly. A lot of the material about the program is available on their web site, but if you really want to follow the program, I suggest you pick up the book - Run Less Run Faster. It benefits the researchers that put the program together, and provides information that you won't find on the web site.

I have to admit I was still a little apprehensive about starting down this path. I had the complication of needing to adjust the training plans in the book for the fact that I live and train at 6000 ft, and want to race at sea level. So, to help me decide how to proceed, I sent an email off to the FIRST program, using the general address on their web site. A little later in the day I found a specific email address for one of the authors on the e-Coaching page.

Honestly, I was hoping that maybe I would get a response from somebody. Some day. Maybe by the end of the week. If I was very lucky. But, within an hour of sending to the second email address I had replies from 2 of the authors, Bill Pierce and Scott Murr. I'm very impressed. They provided exactly what I needed to use the training paces in the book, based on my recent Denver Half Marathon performance. They also gave me some encouragement that what I am setting out to do is a reasonable goal.

Of course, all I had to do today was fill out the training plan with my specific training paces. Tomorrow I actually have to run.

I don't think I mentioned, but the reason the plan is Run Less Run Faster, is because all of the time you are running, you are running much faster than you would on other training plans. The highest mileage weeks are around 34 miles, but it would be a mistake to think of this program as an easy way to train for a marathon. Each week consists of 3 runs:

1. an interval workout on the track,
2. a tempo run (varying distances and paces, but generally a little slower than 5k race pace)
3. a long run (much faster than I am used to doing long runs)

Not a day is wasted. Every run has a specific purpose and a specific pace. I'm pretty good at pushing myself. But I have to admit, I was a little put off by the paces. I keep reminding myself that based on my half marathon time, I can do this.

So now that I have a plan (and quite possibly the best plan available for recreational runners), all that is left to do is take that first step. That comes tomorrow. Track workout.