Login
Furman FIRST Training
1

New to FIRST (Read 73 times)
otodawD
posted: 6/21/2008 at 3:19 PM
I've just started the FIRST training method after going to the June retreat. Anyone else using this method now or has this thread died on the vine?
marcus_g
posted: 6/23/2008 at 12:02 AM
I'm not using it this summer, but used it last fall and really enjoyed it. I just want to see if more mileage produces a better result for me, but you could certainly call me a fan of FIRST. Smile
Go to http://certainintelligence.blogspot.com for my blog.

otodawD
posted: 6/24/2008 at 1:30 AM
Thanks for responding. The thing I'm trying that they emphasized at the retreat is to really push the aerobic engine every time I work out. I'm swimming and biking as cross training but when I run their workout I'm finding it very challenging. We'll see.
marcus_g
posted: 6/24/2008 at 2:57 AM
The most difficult piece is just what you said: there are no easy runs. You've got bring your A game pretty much every day.

For me, I struggled on many days, except for the long run... I was able to accomplish those without fail. But those tempos.... ugh. Smile

But all in all, it's a great way to keep the injuries away while you're getting faster.
Go to http://certainintelligence.blogspot.com for my blog.

jayvil
posted: 7/21/2008 at 3:15 PM
Hello All:
Anyone still checking on this thread? I'm in week two of my FIRST program for the NYC Marathon and was wondering if there is anyone else out there about to "feel the pain". I did the "basic" FIRST plan for the NJM in May and all went well (except for a small IT Band issue). I stepped up to a more aggressive plan this time around and some of the workouts are quite daunting. If you're out there and want to commiserate, let's get this thread active again.
2008 Accomplishments: Danbury Half Marathon: 1:42:00; New Jersey Marathon: 3:45:00; New Haven 20k: 1:37:16; Ridgefield Half Marathon: 1:48:00 1:44:21! New York City Marathon <3:45:00 NOT QUITE - 3:49:12
shellabree
TRIing to beat the heat!
 posted: 7/26/2008 at 8:02 PM
I'm going to start the program this week. I'm a triathlete who was looking for a program that would help me balance all three disciplines a bit better. I've read the entire FIRST book and couldn't put the thing down (finished it in one afternoon)... it's like a triathlete's dream program.

I'm exciting about starting the program, ridding myself of the junk miles that I've been running and actually doing quality running workouts.
HR monitor addict

5K PR- 23:58 (November '08)
10K PR- 54:27 (October '08)

Goals for 2009
Sub-22 5K (stand alone)
Sub-26 minute 5K attached to sprint triathlon
Sub-54 minute 10K attached to Olympic triathlon
Sub-51 minute 10K (stand alone)
Complete first 1/2 marathon (Feb 2008) in approx. 2 hours
Gear up training for early 2010 marathon
Gary-D
IPA Lover
 posted: 8/4/2008 at 11:50 PM
I'm starting it as well, but I am starting with the 10k plan. I imagine it will be awhile before I work up to the marathon plan...those are long runs at that fast pace.

I just had an idea to stay at a given workout on a given week until the target pace is achieved, rather than moving on down regardless of pace success.

For example, I did the week 1 track workout no problem, but could not achieve my desired goal pace on the ST or LT runs (there is no "long" run on the 10k plan).

So with my new idea, I'd move on to week 2's speed workout, but stay at week 1 tempo workout(s) until I can hit the pace. Since I don't really have a "goal race" per se, Im just trying to get faster, this would pretty much make for a weekly motivational goal in and of itself.

If anyone has any comments on this idea, do share.
blog: lowcarbendurance.blogspot.com
running since: 2007
best race: 5k 19.52
best high school 5k: 16.50
shellabree
TRIing to beat the heat!
 posted: 8/5/2008 at 1:20 PM
modified: 8/5/2008 at 1:33 PM
Quote from Gary-D on 8/4/2008 at 11:50 PM:
I'm starting it as well, but I am starting with the 10k plan. I imagine it will be awhile before I work up to the marathon plan...those are long runs at that fast pace.

I just had an idea to stay at a given workout on a given week until the target pace is achieved, rather than moving on down regardless of pace success.

For example, I did the week 1 track workout no problem, but could not achieve my desired goal pace on the ST or LT runs (there is no "long" run on the 10k plan).

So with my new idea, I'd move on to week 2's speed workout, but stay at week 1 tempo workout(s) until I can hit the pace. Since I don't really have a "goal race" per se, Im just trying to get faster, this would pretty much make for a weekly motivational goal in and of itself.

If anyone has any comments on this idea, do share.


I'm doing the 10K plan to. Big grin

Not sure if I read your post correctly, but you wrote, " I did the week 1 track workout no problem, but could not achieve my desired goal pace on the ST or LT runs (there is no "long" run on the 10k plan)."

The idea behind FIRST is that you use the pace dictated by a recent 5K race result not a goal pase. See pg 90 in the book for more info. on this. The book states, "It is important that training paces be determined from actual race time performances, which represent the runner's current fitness level. It needs to be emphasized that you should run the paces based on your current fitness and not your goal race times." This may be why you were unable to hit your target during the tempo run and the long run (Key Workout #3 is still considered your long run on the FIRST 10k prorgam). Perhaps, this isn't what you meant, though... maybe you were talking about the goal pace set for you by the book based on your 5k time? Have you ran a 5K race recently? Maybe your FIRST pace is a bit slower than what you believe it to be? Based on my week 1 and week 2 experience, if you had your 5K pace determined accurately, all three workouts should have been able to be completed at the prescribed pace. They should have been challenging, but doable.

Anyway, I think your idea is a good one; however, I would probably just redo the entire week... not mix and match. I have a 5K coming up this weekend (haven't run one since last March and am using a 5K 'training run' from early May for my prediction). If the race this weekend brings me a different time, I plan on redoing the week of FIRST that I'm currently in using the new 5K base. Big grin

Good luck to you! I haven't been at this program for very long (only in the middle of week 2), but I already love it. As a triathlete, it's freed up a myriad of time for me and I actually feel like my runs have a purpose (instead of just being slow and without focus).
HR monitor addict

5K PR- 23:58 (November '08)
10K PR- 54:27 (October '08)

Goals for 2009
Sub-22 5K (stand alone)
Sub-26 minute 5K attached to sprint triathlon
Sub-54 minute 10K attached to Olympic triathlon
Sub-51 minute 10K (stand alone)
Complete first 1/2 marathon (Feb 2008) in approx. 2 hours
Gear up training for early 2010 marathon
otodawD
posted: 8/31/2008 at 12:18 AM
Hope your training is going to plan. I went to the FIRST Running Retreat in June. These guys are serious triathlon athletes and one, Scott Muir does Ironman distance. On the side they are serious PhD exercise physiologists. The FIRST key is to grow into your training pace at 5K by 4 weeks into the program. It should be a push every time your running. If you can do 2 weeks in a row easily move up a line on the tables and keep going. I have 4 weeks left on there 1/2 marathon program and the biggest addition for me was the resistance training. What a difference to add core weight exercises. It has really helped long runs. I'm not as tired in my upper body and my running form feels better. We will see about times at the end of September.
Gig
posted: 11/10/2008 at 6:01 PM
I guess I should have lookd for this a bit sooner. I started my taper yesterday for the Rehoboth Beach marathon on November 22. Anyway, I guess we won't know until race day, but I feel like the plan has really helped me prepare.
2009 goals:
six minute mile
1,500 miles
veggies on the run
1
Feedback  |  Help
© 2005 – 2009 RunningAHEAD.com. All rights reserved.