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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"<ref>Run Less, Run Faster from Amazon http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X</ref>. The FIRST plan Its unique feature is different in that it prescribes uses only 3 three days of running and 2 per week with two days of cross training. =Summary The three days of the running are a [[Long Run]], a [[Tempo Runs| tempo run]], and an [[Interval Training]] session. This makes FIRST a tough training plan=* Race performances are used , as every run is a hard workout, with no easy "fun" running. It is possible to define use this training plan without the two days of cross training pacesbut according to the Furman Institute their research has shown that this is less effective. (The FIRST is also the only plan is very similar to 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 [[Jack Daniels Running FormulaA Comparison of Marathon Training Plans| Comparison of Marathon Training Plans]] and developed by people who worked .{{BuyAmazon|AZID=159486649X|AZN=FIRST's Run less, run faster}}=Marathon Training Plan=The FIRST book includes not only the main marathon plan, but also the same plan with Jack Danielsthe paces filled in for various Boston Qualification paces. However, those BQ plans don't have different workouts, they just save you the effort of filling in the paces. Note that this is not a plan for beginners.)* Athletes only run Key Characteristics ** Run 3 days per /week, all of them quality runscross train 2 days/week.** Each week includes a tempo run, an interval run, and a [[Interval TrainingLong Run]].** Ramps (mileage increase/week): There really isn't a ramp for this plan and you need to be running 16-20 miles before you start. * Pros** Training pace based on fitness.** The [[Long Run]]s are not at a slow pace, but between marathon pace and marathon pace + 60 seconds. While there is no speedwork per se in the [[Long Run]]s, the [[Tempo RunsLong Run]]s at marathon pace are good idea.** Long runPrecise training paces and distances provided for all runs.* There are plans * A great option for different levels of runnera triathlete or other multisport athlete.* Cons** Novice runners training This plan is for their first 5Ksomeone already pretty much trained up to the marathon level. ** Intermediate 5K Some runnersfind the workouts too hard, especially if they are not used to speedwork.** Competitive plans for 5KNo easy, 10K, half marathon and marathonfun running.** Plans dedicated You have to Boston qualificationlike cross training.* Modifications* Athletes cross train 2-3 times per week* This plan does not require any obvious modifications. * There are sections * It might be reasonable to add some speed work into the [[Long Run]] based on strength and flexibility training in the bookJack Daniels program.** I would suggest using a percentage offset from Marathon Pace rather than a fixed time offset if you're a faster runner. ** Converting the [[Tempo Runs]] into a medium long run or a [[High Intensity Interval Training]] workout. * [[Overtraining]] risk* For * Only running three days per week does help reduce the risk of [[Overtraining]]. However, because those three runs are all extremely tough the marathonrisk of [[Overtraining]] may be a little higher than you'd expect. Also, the long run risk of [[Overtraining]] is performed faster than most runners likely to depend on the nature and intensity of the cross training paceyou do. Overall, I would rate this plan as low to moderate risk of [[Overtraining]]. The hardest long run ** It is 20 miles at 15 seconds per mile slower than <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 race pacefinish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.=Fellrnr Likes=* {{MarathonGoodFor}}:* Lots of quality running* {{MarathonBeginner}}: 0. There's no build up, lots of recovery timeso beginners should look elsewhere.* The authors have tested their plan out* {{MarathonNovice}}: 1. There's no build up, showing that runners do make significant gains using their systemso beginners should look elsewhere.* There are age compensated pace tables* {{MarathonRinger}}: 2. Unless you're an established half marathon racer who has done enough Overdistance training to be used to 16 miles [[Long Run]]s, look elsewhere.=Fellrnr Dislikes=** {{MarathonMaintenance}}: 2. This plan is typically for someone wanting to improve, and is more work than you need for simple maintenance.* The training paces are fixed offsets from the race pace* {{MarathonImprover}}: 4. This is a great plan someone looking to improve, but be careful if you've not percentagesdone a lot of speed work before. Running 15 seconds slower than You'll need to start this plan at a 6 min/point where you're comfortable with 16-20 mile [[Long Run]]s, so don't leave a big gap between your prior marathon and using this plan for your next race pace .** {{MarathonEnthusiast}}: 4. This is one of the top plans if you think you can handle two speed work sessions per week. However, I think the speed work during the [[Long Run]]s gives the [[Jack Daniels Running Formula]] plans an edge over the FIRST plan.** {{MarathonElite}}: 2. This is a much bigger drop than reasonable contender for someone racing at 12 min/mileelites, but you're probably better off with the [[Jack Daniels Running Formula]]'s Elite Plan.** '''Limited Training Time''': 4. This plan requires three days per week, but he needs to do two days of cross training as well.* It* '''Traditionalist'''s not clear how much benefit there : 2. This plan is rather different from the traditional marathon training plan by only having three days of high intensity running per week.** '''Triathlete/Multisport''': 5. This plan naturally incorporates to cross trainingdays per week, or what cross training is most beneficialmaking it a good choice for multisport athletes. * * '''Prior [[Overtraining]]''': 3. While reducing your running to three days per week will help prevent [[Overtraining]], having all three runs as high intensity does increase the risk of [[Overtraining]]. I am not would rate this plan has a big believer in low to moderate risk** '''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 [[Tempo RunsGalloway]] .** '''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=The novice plan has the same speedwork as the science indicates that Tempo Runs can provide some benefit for untrained subjectsmain plan, but not as effectively as either rather different [[Long Run| Long Slow Distance]] or s. * Key Characteristics ** Run 3 days/week, cross train 2 days/week.** Each week includes a tempo run, an interval run, and a [[High Intensity Interval TrainingLong Run]]. * * Ramps (mileage increase/week): The book does ramp up is a fairly moderate and comparable with other plans that would suit a new runner. * Pros** Training pace based on fitness.** The [[Long Run]]s are not have at a marathon plan for beginnersslow pace, but between marathon pace and marathon pace + 45 seconds. While there is one no speedwork per se in the [[Long Run]]s, the [[http://wwwLong Run]]s at marathon pace are good idea. Note that while the Long Runs are shorter than the main plan, the paces are slightly faster.wu** Precise training paces and distances provided for all runs.ece** A great option for a triathlete or other multisport athlete.ufl* Cons** Some runners find the workouts too hard, especially if they are not used to speedwork.edu/marathon%20training-first%20marathon** No easy, fun running.** You have to like cross training.* Modifications** This plan does not require any obvious modifications.pdf online** It might be reasonable to add some speed work into the [[Long Run]] based on the Jack Daniels program.=Minor grumbles=** I would suggest using a percentage offset from Marathon Pace rather than a fixed time offset if you're a faster runner. * The book has * Converting the training programs dispersed through the book, making them hard to find[[Tempo Runs]] into a medium long run or a [[High Intensity Interval Training]] workout.* There [[Overtraining]] risk** Only running three days per week does help reduce the risk of [[Overtraining]]. However, because those three runs are all extremely tough the risk of [[Overtraining]] may be a lot little higher than you'd expect. Also, the risk of anecdotal stories [[Overtraining]] is likely to back up depend on the success nature and intensity of the cross training you do. Overall, I would rate this plan, which interrupts as low to moderate risk of [[Overtraining]].** 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 floweffectiveness of your training.=Conclusion=* {{MarathonGoodFor}}:** {{MarathonBeginner}}: 2. This is a highly recommended training bookreasonable 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 reduction in training would novice plan could work well for any runneryou, though it only gives you three runs that I would classify as [[Long Run]]s; a 16, 18, and 20 miler. It's a good choice if you only have 16 weeks, but would suit triathletes especiallyif 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.** {{MarathonEnthusiast}}: 2. Probably not ideal as this brings you back to a shorter Long Run than is ideal.** {{MarathonElite}}: 0. Look elsewhere.** '''Limited Training Time''': 4. The principles This plan requires three days per week, but he needs to do two days of running cross training as well.** '''Traditionalist''': 2. This plan is rather different from the traditional marathon training plan by only having three quality days and of high intensity running per week.** '''Triathlete/Multisport''': 5. This plan naturally incorporates to cross training days per week, making it a good choice for two could be adapted multisport athletes. ** '''Prior [[Overtraining]]''': 3. While reducing your running to other plansthree days per week will help prevent [[Overtraining]], such having all three runs as high intensity does increase the risk of [[Jack Daniels Running FormulaOvertraining]]. I have been interested would rate this plan has a low to moderate risk** '''Sub 3:00''': 5. This plan adapts well to fast runners.** '''3:00-4:30''': 5. This plan adapts well to find a number of mid-pack runners who .** '''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 naturally found this pattern to really like speed work.=Marathon Plan Characteristics=The table below shoes the key characteristics of the plans. For more details and a comparison with other training plans, see [[A Comparison of Marathon Training Plans]].{| class="wikitable sortable"! style="background-color: #DDD9C4;" class="unsortable" | Plan! style="background-color: #DDD9C4;" |Name! style="background-color: #DDD9C4;" |# Runs 16+! style="background-color: #DDD9C4;" |# Runs 20+! style="background-color: #DDD9C4;" |Total Miles Over 16! style="background-color: #DDD9C4;" |Starting Mileage! style="background-color: #DDD9C4;" |Weeks To 16! style="background-color: #DDD9C4;" |Weeks 16 To Max! style="background-color: #DDD9C4;" |16 To Race! style="background-color: #DDD9C4;" |Max To Race! style="background-color: #DDD9C4;" |Initial Ramp (3plus2First To 16) ! style="background-color: #DDD9C4;" |Core Ramp (16 To Max)! style="background-color: #DDD9C4;" |Overall Ramp (first to work very well for themmax)|-| style="background-color: #DAEEF3;" |[[FIRST]]| style="background-color: #DAEEF3;" |Novice| style="background-color: #FCB77A;" |3 | style="background-color: #F98370;" |1 | style="background-color: #FEEB84;" |6 | style="background-color: #DAEEF3;" |8 | style="background-color: #DAEEF3;" |8 | style="background-color: #DAEEF3;" |4 | style="background-color: #DAEEF3;" |7 | style="background-color: #DAEEF3;" |3 | style="background-color: #DAEEF3;" |0.88 | style="background-color: #DAEEF3;" |0.90 | style="background-color: #DAEEF3;" |0.75 |-| style="background-color: #DAEEF3;" |[[FIRST]]| style="background-color: #DAEEF3;" |Marathon| style="background-color: #FAEA84;" |8 | style="background-color: #FFEB84;" |5 | style="background-color: #D8E082;" |25 | style="background-color: #DAEEF3;" |13 | style="background-color: #DAEEF3;" |2 | style="background-color: #DAEEF3;" |1 | style="background-color: #DAEEF3;" |13 | style="background-color: #DAEEF3;" |12 | style="background-color: #DAEEF3;" |2.00 | style="background-color: #DAEEF3;" |3.00 | style="background-color: #DAEEF3;" |2. 30 |}{{:A Comparison of Marathon Training Plans-ColumnNotes}}{| class="wikitable sortable"! style="background-color: #DDD9C4;" class="unsortable" | Plan! style="background-color: #DDD9C4;" |name! style="background-color: #DDD9C4;" |week<br/>16! style="background-color: #DDD9C4;" |week<br/>15! style="background-color: #DDD9C4;" |week<br/>14! style="background-color: #DDD9C4;" |week<br/>13! style="background-color: #DDD9C4;" |week<br/>12! style="background-color: #DDD9C4;" |week<br/>11! style="background-color: #DDD9C4;" |week<br/>10! style="background-color: #DDD9C4;" |week<br/>9! style="background-color: #DDD9C4;" |week<br/>8! style="background-color: #DDD9C4;" |week<br/>7! style="background-color: #DDD9C4;" |week<br/>6! style="background-color: #DDD9C4;" |week<br/>5! style="background-color: #DDD9C4;" |week<br/>4! style="background-color: #DDD9C4;" |week<br/>3! style="background-color: #DDD9C4;" |week<br/>2! style="background-color: #DDD9C4;" |week<br/>1|-| style="background-color: #DAEEF3;" |[[FIRST]]| style="background-color: #DAEEF3;" |Novice| style="background-color: #C3D980;" |8| style="background-color: #CFDD81;" |9| style="background-color: #DBE081;" |10| style="background-color: #E7E482;" |11| style="background-color: #F3E783;" |12| style="background-color: #FFE483;" |14| style="background-color: #DBE081;" |10| style="background-color: #FFDC82;" |15| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>| style=References"background-color: #F3E783;" |12| style="background-color: #FDC57D;" |18| style="background-color: #FFEB84;" |13| style="background-color: #FDB67A;" |<span style='color:#FF0000'>20<references/span>| style="background-color: #FFEB84;" |13| style="background-color: #C3D980;" |8| style="background-color: #DAEEF3;" |race|-| style="background-color: #DAEEF3;" |[[FIRST]]| style="background-color: #DAEEF3;" |Marathon| style="background-color: #FFEB84;" |13| style="background-color: #FFDC82;" |15| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>| style="background-color: #FDB67A;" |<span style='color:#FF0000'>20</span>| style="background-color: #FDC57D;" |18| style="background-color: #FDB67A;" |20| style="background-color: #FFEB84;" |13| style="background-color: #FDC57D;" |18| style="background-color: #FDB67A;" |20| style="background-color: #FFDC82;" |15| style="background-color: #FDB67A;" |20| style="background-color: #FFDC82;" |15| style="background-color: #FDB67A;" |20| style="background-color: #FFEB84;" |13| style="background-color: #DBE081;" |10| style="background-color: #DAEEF3;" |race|}=Plans for Other Distances=There are plans for different levels of runner:** Novice runners training for their first 5K.** 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.{{:Comparison of marathon training plans-suitability}}