What's up with this FIRST training? (Read 1192 times)

I only heard about it earlier this week, when va mentioned it in a thread. He's started a group on RA here. There are some good articles if you go through the forum topics. The cross-training 2X-3X/wk on off days is apparently just as key as the intensity of the running workouts. It looks interesting to me, but I think I'm still too new to running to make a go of it. I'll build some more base first, then I might try it out.

F.I.R S.T. works but it's tough. I wouldn't recommend it for a first marathon. Yes, it goes against the grain so to speak, but if you can do the workouts, you can get great results. They also have a 5 day plan that is remarkably close to what we all know. IOW, the real 3-day F.I.R.S.T. plan is simply speed days with days off instead of easy runs. Check it all out here: http://www.furman.edu/first/fmtp.htm

Spaniel - thanks. What you say makes sense. Nothing like good ol' common sense! Arla

According to this email I just got from Runners World, I can run faster by running less. That's great news! I wonder how they know how much and how fast I've been running. Maybe they've been snooping on my RA log or maybe their program is so good it will work for EVERYONE regardless of their experience level or how fast they are now. This is phenomenal news. I wonder if Ryan Hall knows about this. He could break 2 hours for the marathon with a program like this: Dear Michael, If you’re like me, you want to be a better, stronger, healthier, and most of all, FASTER runner, right? But after work, family, daily errands, and keeping up with piles of laundry, how are we supposed to fit in enough good workouts to reach our goals? It’s one of the biggest challenges runners face. But now, there’s an answer… No other running book comes close to providing the proven, efficient training system you’ll discover inside RUN LESS RUN FASTER. In fact, the remarkable FIRST training system, which you’ll find detailed in RUN LESS RUN FASTER, is completely revolutionary and like nothing else you’ve ever tried. With the FIRST system, you get unique training programs that:

Improve speed and endurance for life

Dramatically reduce training time

Offer a smarter, quicker, easier way to train

Provide the best results in the least amount of time

Produce consistently spectacular outcomes

Are more closely studied and more guaranteed than any other program

Promote lifelong running success

Work for runners of all ages, abilities, and experience levels

Improve marathon times by an average of 19 minutes

Tailor workouts to your unique fitness level

The FIRST system in RUN LESS RUN FASTER works so well because it’s scientifically based and meticulously measured. It’s one of the only systems developed by exercise scientists and tested with real runners. The FIRST system has reduced race times for hundreds of runners. And, we’re so confident that this lab-tested, scientifically proven plan will work for you, we guarantee your satisfaction! Best of all, any age-group runner can benefit from RUN LESS RUN FASTER. FIRST programs don’t just work for 4:00 or 5:00 marathoners, but sub-3:00 marathoners, as well.This amazing system has also been used to improve performances by runners preparing for their first 5K or marathon, and by runners in their early twenties, as well as veterans in their sixties and seventies. Plus, this groundbreaking system is extremely flexible and can be adjusted to fit all types of runners, from those who have limited time to train to those make training a major focus. Sincerely, Chris Cunningham Runner’s World Books PS Amby Burfoot, executive editor of RUNNER’S WORLD magazine and Boston Marathon winner, calls the programs in RUN LESS RUN FASTER “the most detailed, well-organized, and scientific programs for runners” that he’s ever seen. That’s why there’s sure to be a huge demand for this book. Please reply soon, while we still have your FREE-Preview copy! Click here now!

Hi Arla - I tried the FIRST program for a few weeks recently. After 3 years of running and at 61, I was looking for a good running program that would give me more time to rest and recover, and I enjoyed the cross-training also. The program is more intense than most, but I couldn't handle the intervals/repeats . IMO, it seems like FIRST is better suited to those with more running experience (and more youthful!). I do miss the X training, though. Presently I'm doing Low HR Training (see the User Group) to build my aerobic base for a few months. Now I'm running 4-5 times a week, going further than ever before, feeling good all the time, and enjoying running - I'll probably never be "fast", but I can always improve! Hope this helps!

Cross training is great, it's better than nothing for sure. Unfortunately it is NOT a replacement for running, even easy running. "Runners" World's mission is to sell. Sell, sell, sell. Not necessarily sell what is right, but sell you what you want to hear. People like to be told they can run faster by running less just like they like to be told they can lose weight by eating cupcakes and exercising 5 minutes per day with a little $400 thingy that shocks their ab muscles. Problem is, neither one really works. If cross training were so great, Lance Armstrong should have debuted with a 2:30 marathon or better, even if he was a bit out of shape. After all he was the greatest tour cyclist in history. I'm sure for a lot of people, FIRST may work at first even if it is a reduction in mileage....it's called periodization. The problem is the gains are temporary and you will plateau rather quickly. There is nothing new and radical about that. Elite 5K runners do about half their peak mileage during the racing season. But to improve, they pick it up again after the racing season is done.

I'm far from a great runner, but I hear what you're saying Stephen. I was poking fun, mostly, at the-get-rich-quick-one-size-fits-all-do-more-with-less marketing spam from Runners World than at the program itself. Though I really don't think FIRST is a great program for most runners. I'm sure that like anything else it's a great program for someone, but to me it tries to solve problems most runners don't have. Why would I want to run less if it means I have to cross train more? I like running. I started doing it because it was a sport I could do with a minimum of equipment and just about anywhere anytime. Cross training usually involves a bike or a pool or some other piece of equipment or specialized facility and takes more time then just heading out for a run. And it won't help me become a better runner as much as running will. Some other things I don't like about FIRST. I have figured out, partly through trial and error, that I can't handle three hard workouts per week--so I don't do them. I do two at most. I've figured out that easy mileage is not the hard part of any training program and almost no amount of it seems to do me in...it's the workouts. I've also learned that the more easy mileage I'm running, the bigger and harder workouts I can handle. So why would I want to increase the amount of high intensity training, which I know raises my injury and burn out risk, while simultaneously reducing my easy mileage, which I know helps me recover for the hard workouts? That doesn't seem to make a lot of sense to me.