Changes

The [[FIRST]] (Furman Institute of Running and Scientific Training) plan is an evolution of the Jack Daniels approach and is described in the book [http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]. It is also the only plan I have come across that actually attempts a scientific evaluation of their training methodology. Like Jack Daniels it provides specific training paces based on fitness level for clearly defined workouts. The unique attribute of [[FIRST]] is that it combines 3 days per week of running with two days of cross training. The three days of running are a [[Long Run]], a [[Tempo Runs| tempo run]], and an [[Interval Training]] session. This makes [[FIRST]] a tough training plan, as every run is a hard workout, with no easy "fun" running. It is possible to use this training plan without the two days of cross training but according to the Furman Institute their research has shown that this is less effective.

** This plan does not require any obvious modifications. ** It might be reasonable to add some speed work into the [[Long Run]] based on the Jack Daniels program, or convert .** Converting the tempo run [[Tempo Runs]] into a medium long easier pace runor a [[High Intensity Interval Training]] workout.

Note that the second edition is remarkably similar to the original, but it has been updated based on feedback and itquestions for the first edition. It's probably not worth upgradingif 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 that now include 30-40 min 5K, don't cover 15-16 min 5K pace. Also the novice marathon plan is now in the book rather than just on the web.