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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>. 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]].{{BuyAmazon|AZID=159486649X|AZN=FIRST's Run Lessless, run faster}}=Marathon Training Plan=The FIRST book includes not only the main marathon plan, but also the same plan with the 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. * Key Characteristics ** Run Faster from Amazon http:3 days/week, cross train 2 days/wwwweek.amazon** Each week includes a tempo run, an interval run, and a [[Long Run]].com** Ramps (mileage increase/Runnersweek): There really isn't a ramp for this plan and you need to be running 16-World-Less-Faster-Revolutionary/dp/159486649X20 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 [[Long Run]]s at marathon pace are good idea.** Precise training paces and distances provided for all runs.** A great option for a triathlete or other multisport athlete.* Cons** This plan is for someone already pretty much trained up to the marathon level. ** Some runners find the workouts too hard, especially if they are not used to speedwork.** No easy, fun running.** You have to like cross training.* Modifications** 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.** 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** 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 little higher than you'd expect. Also, the risk of [[Overtraining]] is likely to depend on the nature and intensity of the cross training you do. Overall, I would rate this plan as low to moderate risk of [[Overtraining]].** It is <span style='color:#FF0000'>critical </refspan>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}}: 0. There's no build up, so beginners should look elsewhere.** {{MarathonNovice}}: 1. There's no build up, so beginners should look elsewhere.** {{MarathonRinger}}: 2. The 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.** {{MarathonMaintenance}}: 2. This plan is typically for someone wanting to improve, and is more work than you need for simple maintenance.** {{MarathonImprover}}: 4. This is a great plan someone looking to improve, but be careful if you've not done a lot of speed work before. You'll need to start this plan at a 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.** {{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 reasonable contender for elites, 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.** '''Traditionalist''': 2. This plan is rather different in that 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 training days per week, making it prescribes only 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 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 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=The novice plan has the same speedwork as the main plan, but rather different [[Long Run]]s. * Key Characteristics ** Run 3 days/week, cross train 2 days/week.** Each week includes a tempo run, an interval run, and 2 a [[Long Run]].** Ramps (mileage increase/week): The 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 at a slow pace, but between marathon pace and marathon pace + 45 seconds. While there is no speedwork per se in the [[Long Run]]s, the [[Long 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. ** Precise training paces and distances provided for all runs.** A great option for a triathlete or other multisport athlete.* Cons** Some runners find the workouts too hard, especially if they are not used to speedwork.** No easy, fun running.** You have to like cross training.* Modifications** 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.** 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** 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 little higher than you'd expect. Also, the risk of [[Overtraining]] is likely to depend on the nature and intensity of the cross trainingyou do. Overall, I would rate this plan as low to moderate risk of [[Overtraining]]. ** It is <span style=Summary '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 plan=effectiveness of your training.* {{MarathonGoodFor}}:* Race performances are * {{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 define training pacesthe intensity .** {{MarathonNovice}}: 3. (The FIRST 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 very similar to 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 Run]]s; 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 developed 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. This plan requires three days per week, but he needs to do two days of cross training as well.** '''Traditionalist''': 2. This plan is rather different from the traditional marathon training plan by people who worked with Jack Danielsonly having three days 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 multisport athletes.)* Athletes only run * '''Prior [[Overtraining]]''': 3 . While reducing your running to three days per weekwill help prevent [[Overtraining]], having all three runs as high intensity does increase the risk of them quality runs[[Overtraining]]. I 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 mid-pack runners.** '''4:30-5:30''': 3. This plan could work, but you're probably better off with [[Interval TrainingGalloway]].** '''5:30+''': 0. Use [[Tempo RunsGalloway]].** Long run'''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=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 (First To 16)! style="background-color: #DDD9C4;" |Core Ramp (16 To Max)! style="background-color: #DDD9C4;" |Overall Ramp (first to max)|-| 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="background-color: #F3E783;" |12| style="background-color: #FDC57D;" |18| style="background-color: #FFEB84;" |13| style="background-color: #FDB67A;" |<span style='color:#FF0000'>20</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:

** Competitive plans for 5K, 10K, and half marathon and marathon.** Plans dedicated to Boston qualification.* Athletes cross train 2-3 times per week.* There are sections on strength and flexibility training in =Changes for the book.Second Edition=* For Note that the marathon, the long run second edition is performed faster than most runners training pace. The hardest long run is 20 miles at 15 seconds per mile slower than target race pace.=Fellrnr Likes=* Lots of quality running, lots of recovery time* The authors have tested their plan out, showing that runners do make significant gains using their system.* There are age-compensated pace tables.* An iPhone and Android app are available as companions remarkably similar to the book. =Fellrnr Dislikes=* The training paces are fixed offsets from the race paceoriginal, not percentages. Running 15 seconds slower than a 6 min/mile race pace is a much bigger drop than but it has been updated based on feedback and questions for someone racing at 12 min/milethe first edition.* It's probably not clear how much benefit there is from worth upgrading if you're reading the cross book as general trainingadvice, or what cross training is most beneficialbut if you're going to follow the program, I'd recommend the latest copy. The FIRST folks suggested that they have seen a general improvement in results for those that did the cross second edition has 5K training compared with those who did not. * I am not a big believer in [[Tempo Runs]] and the science indicates paces that Tempo Runs can provide some benefit for untrained subjectsnow include 30-40 min 5K, but not as effectively as either [[Long Run| Long Slow Distance]] or [[High Intensity Interval Training]]don't cover 15-16 min 5K pace. * The book does not have a Also the novice marathon plan for beginners, but there is one [http://www.wu.ece.ufl.edu/marathon%20training-first%20marathon.pdf online].=Minor grumbles=* The book has the training programs dispersed through now in the book, making them hard to find.* There are a lot of anecdotal stories to back up the success of rather than just on the plan, which interrupts the flowweb.=Conclusion=This is a highly recommended training book. The reduction in training would work well for any runner, but would suit triathletes especially. The principles {{:Comparison of running three quality days and cross marathon training for two could be adapted to other plans, such as [[Jack Daniels Running Formula]]. I have been interested to find a number of runners who have naturally found this pattern of training (3plus2) to work very well for them. =References=<references/>-suitability}}