In my opinion, almost anyone can run a distance event - at least one that is 10K (6.2 miles) or shorter - with a bit of training, but it takes a good training plan and a commitment to that plan to run the race well. Over the years, I have tried several training plans in my efforts to run faster. All of them have worked, to an extent - meaning that I completed the event and was reasonably satisfied with my performance. However, the program I used last year was the best plan that I have found yet. Not only was the time commitment needed minimal compared to some other plans, but following this plan allowed me to run my best time ever for the half-marathon. The plan? FIRST to the Finish, a plan developed by the Furman Institute.
The main principle of the FIRST program is that runners need to run three ‘quality’ workouts a week, with at least one day of rest or cross-training between each ‘quality’ workout to be successful. The three workouts are: an interval run, a tempo run, and a long run. The distances and paces for each of these runs are determined by the distance of your target race and your goal time. For example, this week I am schedule to run a five-mile tempo run at an 8:00 minute/mile pace, an interval workout consisting of 10 400s at 1:41 minutes each, and a 14 mile long run at 8:35 minute/mile pace.
I’m far from the only fan of this training program. The following is excerpted from an article in Runner’s World:
Over the past two years, more than 1,000 runners have written to FIRST, many of them reporting on how much time they’ve shaved off their personal records. . .Their comments, however, haven’t been limited to performance: “I’m 37 with two kids and a busy profession; your program fits my life,” “I never felt worn out,” and “I didn’t experience a hint of injury.” That’s because three days of focused running combined with cross-training limits overtraining and burnout, and substantially cuts the risk of injury. It’s also efficient and flexible, allowing runners to meet their goals without sacrificing job, health, family, and friends.
If you are looking to run faster in your next running event, I’d encourage you to read Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program to learn more about the FIRST plan.
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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!!
why is the tempo pace only 35 sec faster than the long run pace ?
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.
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
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…
thanks for taking the time to answser my questions .