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{{DISPLAYTITLE:FIRST's Run Less, Run Faster}}
[[File:FIRST.jpg|right|thumb|200px|[http://www.amazon.com/dp/159486649X FIRST's Run less, run faster].]]
The FIRST (Furman Institute of Running and Scientific Training) plan is an evolution of the [[Jack Daniels Running Formula]]'s approach and is described in the book "Run Less, Run Faster". Its unique feature is that it uses only three days of running per week 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. FIRST 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. This article should be read in conjunction with my [[A Comparison of Marathon Training Plans| Comparison of Marathon Training Plans]].
** '''Sub 3:00''': 5. This plan adapts well to fast runners.
** '''3:00-4:30''': 5. This plan adapts well to mid-pack runners.
** '''4:30-5:30''': 3. This plan could work, but you're probably better off with [[Galloway]].** '''5:30+''': 0. Use [[Galloway]].
** '''Speedwork'''. This plan has two speed work sessions per week, and no easy running, so you have to really like speed work.
=Novice Marathon Training Plan=
** It is <span style='color:#FF0000'>critical </span>that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.
* {{MarathonGoodFor}}:
** {{MarathonBeginner}}: 2. This is a reasonable approach for a beginner, but your lack of speedwork is likely to be an issue. Either look at [[Galloway]]/[[Higdon]], or use the FIRST approach for a shorter race to get used to the intensity .
** {{MarathonNovice}}: 3. The ramp-up is pretty gentle , but you probably have to be trained up for a half marathon distance before starting this plan, as it is quite short.
** {{MarathonRinger}}: 4. The novice plan could work well for you, though it only gives you three runs that I would classify as [[Long Runs]]; a 16, 18, and 20 miler. It's a good choice if you only have 16 weeks, but if you have longer, I'd suggest looking at [[Higdon ]] or [[Jack Daniels Running Formula]] 4Week program.
** {{MarathonMaintenance}}: 2. This plan requires more speedwork than you probably want, and is more targeted to beginners.
** {{MarathonImprover}}: 3. This might be a worthwhile option if you've let your Long Run distance slide and need to build up again.
** '''Sub 3:00''': 5. This plan adapts well to fast runners.
** '''3:00-4:30''': 5. This plan adapts well to mid-pack runners.
** '''4:30-5:30''': 3. This plan could work, but you're probably better off with [[Galloway]].** '''5:30+''': 0. Use [[Galloway]].
** '''Speedwork'''. This plan has two speed work sessions per week, and no easy running, so you have to really like speed work.
=Marathon Plan Characteristics=
** Intermediate 5K runners.
** Competitive plans for 5K, 10K, and half marathon.
=Changes for the Second Edition=
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 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.
[[Category:Training]]
[[Category:Marathon]]
