Assessing the FIRST Training Program - Part 1

After completing four weeks with the FIRST marathon training program from the Furman Institute of Running and Scientific Training, I'm ready to do an interim assessment. I am using the 16 week training plan found in Run Less Run Faster, the official book of the FIRST training program. There is also a first time marathoner's training plan available on the Furman Institute of Running and Scientific Training web site (link in Running Likes section to the left). In Part 1 of my assessment, I cover the background of the program and an overview of the program. In Part 2, I cover my experience using the program.

FIRST Background
The FIRST program emerged from the personal training experiences of Bill Pierce and Scott Murr after the pair noticed that training for a tri-athalon had improved their running performance, even though they were running less. They postulated that the key to their improvement was the fact that the running workouts were focused, each workout had a clear purpose, and running was supplemented with quality cross training. This realization that you could actually run faster by running less lead to the formation of the Furman Institute of Running and Scientific Training. The institute has since studied a number of runners of wide ranging ability. The product of that research is a detailed training plan that has successfully been used to improve performance.

The program is endorsed by a number of thought leaders. Bill Pierce, chairman of the Health and Exercise Science Department at Furman University and co-author of Run Less Run Faster, describes the program as making his workouts "more fun, more interesting, less stressful, and somehow, just as effective" when compared to a traditional running only program.

Amby Burfoot, executive editor of Runner's World magazine, notes that, "for many runners, especially those hard pressed to find time for their workouts, the Furman FIRST programs will also be the best."

Jack Daniels, noted coach and author of Daniel's Running Formula, comments, "The three quality days of training attend to a variety of runners' needs, and the nonrunning cross-training sessions continue to work the body in ways that will protect against injury. For anyone interested in optimizing limited training time, this is a good approach to better performance."

The FIRST program has been covered by RunnersWorld (see the link in the Running Links section to the left), and is fully explained in Run Less Run Faster by Bill Pierce, Scott Murr and Ray Moss.

The Program
The FIRST program takes a "3 plus 2" approach to training. There are 3 running workouts each week, combined with 2 aerobic cross training workouts. The running workouts fall into one of three categories:

• Key Workout #1 - Intervals
• Key Workout #2 - Tempo Run
• Key Workout #3 - Long Run

Each running workout has a clearly defined purpose, distance and pace. Intervals and tempo runs are sub-divided in to specific distance / pace segments. Workout pace is determined by a recent race performance. FISRT provides tables for converting race results to an equivalent performance for a 5K. In my case, I used my recent Denver Half Marathon time to determine an equivalent 5K performance. The resulting 5K pace was then used to determine the paces for each of the workouts.

The running workouts are designed to be intense. Meaning, it will generally take focus and commitment to complete the workouts. Amby Burfoot comments on the intensity of the program in his foreword to Run Less Run Faster commented, "...I don't want you to think that their training program is easy. It's not."

Cross training workouts take the place of what would typically be considered 'junk miles' in a traditional training plan. The idea is to engage in aerobic activity that does not tax the weight bearing muscles of the body, thereby contributing to endurance without additional stress on the legs. The use of cross training results in a fairly low mileage training plan for the marathon distance and provides protection against injury. For example, my training plan peaks at 34 miles per week.

Preferred cross training activities are swimming, cycling and rowing. The two cross training workouts will generally last between 30 and 60 minutes depending on the intensity of the activity. Cross training intensity is based on perceived effort, rather than heart rate. Specific workouts are detailed in the book.

Overall, the plan is very complete and very straightforward to follow. The authors have done an outstanding job of explaining the program and providing the tools needed to put it into practice. And probably the best part about it is that the program has been demonstrated to work. Based on the runners that have been studied using the FIRST training program, if you can do the workouts in your training plan, then there is a very high probability that you will be able to meet or exceed your target pace in your race.