Comments on: To Run Faster, Use a Better Training Plan

By: Starting a New Half Marathon Training Plan

Starting a New Half Marathon Training Plan — Tue, 20 Nov 2007 03:44:55 +0000

[...] the past couple of years, I’ve been following the FIRST training plan, but this time, I’ve decided to shake things up a bit and follow the plan in Matt [...]

By: Predicting Your Race Times | Run Faster | Tips for improving your running

Sat, 29 Sep 2007 21:31:35 +0000

[...] was to beat the PR I ran last year at the Boulder Backroads, which was 1:49:19. As I’ve mentioned before, I’m following the FIRST (Furman Institute of Running and Scientific Training) training plan, [...]

By: stone cold

stone cold — Wed, 05 Sep 2007 18:31:05 +0000

thanks for taking the time to answser my questions .

By: kch

kch — Wed, 05 Sep 2007 02:06:42 +0000

Re: the interval workouts: (1) Yes, the intervals are aimed at improving V02 max. (2) The rest intervals vary depending upon the length of the intervals - for example, one of the interval workouts in the half-marathon training plan is 12×400M with 90 second rest intervals. I’d suggest that you take a look at the specifics of the plans either at http://www.furman.edu/first/fmtp.htm or in the book referenced in my post. They have a 10K plan listed there that may be of interest to you.

Re: the cross-training: Yes, the cross-training does allow you to get in the 60%-70% zone. The basic idea is that the cross-training allows you to work on your endurance without the pounding that running might entail.

Re: the intensity of the long runs - my take on this is that the plan puts the principle of specificity into action - basically, to run fast, you have to practice running fast, so you need to run as close to your intended race pace as possible. I have to confess that I don’t always hit my target pace on these runs, especially on hot days, but I felt from following this plan last time that the intensity of the long runs I did in training really helped make the pace on race day feel more comfortable.

I hope this answers your questions…

By: stone cold

stone cold — Wed, 05 Sep 2007 01:33:29 +0000

I like many things about this plan . It seems well suited to runners who are injury prone or who have time constraints
I assume ,kch , that you are looking for a 10 k race time around 48 min . That would make sense tempo wise .
Are your intervals aimed at improving vO2 max ? They seem very fast to me . How much recovery time between fast efforts ?
I am still not understanding why the long run is so fast . Is the x-training component of this program allowing you get the benefits acquired from training at 60 - 70 % of working max heart rate . I ask because none of your training runs you describe have you working out in this important zone .
Again , I like a lot about this plan but the times for some of the workouts I am not understanding .
thanks

By: kch

kch — Mon, 03 Sep 2007 17:42:30 +0000

Stone Cold,

The basic answer is that most of the long runs under the FIRST plan are not done at an easy or long slow distance (LSD) pace like most training plans call for - most are done at the planned half-marathon place + some number of seconds.

The tempo run was supposed to be done at my mid-tempo pace, which according to the FIRST plan, should be my 10K pace + 15 seconds, and my long run was supposed to be done at my planned half-marathon pace + 20 seconds (or 10K pace + 20 seconds = planned half-marathon pace + 20 seconds).

So, really, my goal pace for my long run was a mis-calculation - I should have had a goal pace of 8:25 to follow the plan strictly.

By: stone cold

stone cold — Mon, 03 Sep 2007 01:52:12 +0000

why is the tempo pace only 35 sec faster than the long run pace ?

By: Albert

Albert — Wed, 29 Aug 2007 03:30:39 +0000

Excellent! I could definitely use this strategy to prepare for annual father/son 10k this Fall … it would be great to cross the finish line with him this year!!