Below from FIRST training Program
4. Run Three Different Kinds of Tempo Runs
The tempo run has become a mainstay of many training programs, but the FIRST
program carries the concept a little farther than most, adding more variety and
nuance. FIRST runners do three different kinds of tempo runs?short tempos
(three to four miles), mid tempos (five to seven miles) and long tempos (eight
to 10 miles). Each of these is run at a different pace. "We've found that
the long tempo run is particularly helpful," says Pierce. "You're basically
running at your marathon goal pace, so you're getting maximum specificity of
training, and improving your efficiency at the pace you want to run in your
marathon."
5. Put More Variety in Your Speedwork
Many runners do no speedwork at all. Those who do often fall into a rut,
running the same workout time after time. Pierce learned long ago that this
approach makes speedwork much harder than it should be. "I used to run the
same speed workout week after week," he recalls. "After a while, I
would start to dread that workout. Speedwork is much easier when you change it
around a lot." The FIRST runners do many different speed workouts at
different paces, generally taking just a 400-meter jog between the fast
repeats. For the sake of simplicity, we've narrowed the selection to four
distances at four paces. (See "The FIRST Paces"). But be creative.
Pierce has just one more rule for speed training: Start modestly, but after a
month, try to get the total distance of all the fast repeats to equal about
three miles or 5000 meters (i.e., running 5 x 1000 meters, or 12 to 13 x 400
meters).
8. Follow a 3-Week Taper
The FIRST program builds for 13 weeks, with the second 20-mile long run coming
at the end of the thirteenth week. After that, the program begins to taper off,
with 15- and 10-mile long runs during weeks 14 and 15. The speedwork and tempo
runs taper down just a little, with a final eight-mile tempo run at marathon
goal pace coming 10 days before the marathon. "The marathon taper has
tripled in length during my career," Pierce notes. "When I first
started out in the 1970s, we only did a six-day taper for our marathons. Now
the conventional wisdom is three weeks, and that makes sense to me. It seems
about the right amount of time to make sure you've got the maximum spring back
in your step." If you feel sluggish doing just the easy running in the
final week (this is very common, by the way), do five or six 100-meter strides
or pickups after the Tuesday and Thursday workouts. Get in some extra
stretching afterward as well.
The FIRST
marathon program includes three running workouts per week—a speed workout, a
tempo run, and a long run. Here’s the full, 16-week marathon training
program. Participants are also encouraged to cross-train for 40 to 45 minutes
on two other days per week.
|
Week
|
Tuesday
Speed
|
Thursday
Tempo
|
Saturday
Long
|
1
|
8x400
meters
|
3 miles
|
10 miles
|
2
|
4x1200m
|
5 miles
|
12 miles
|
3
|
6x800m
|
7 miles
|
13 miles
|
4
|
3x1600m
|
3 miles
|
10 miles
|
5
|
10x400m
|
5 miles
|
14 miles
|
6
|
5x1200m
|
5 miles
|
15 miles
|
7
|
7x800m
|
8 miles
|
17 miles
|
8
|
3x1600m
|
10 miles
|
13 miles
|
9
|
12x400m
|
3 miles
|
18 miles
|
10
|
8x800m
|
5 miles
|
15 miles
|
11
|
4x1600m
|
8 miles
|
20 miles
|
12
|
12x400m
|
5 miles
|
15 miles
|
13
|
6x1200m
|
5 miles
|
20 miles
|
14
|
7x800m
|
4 miles
|
15 miles
|
15
|
3x1600m
|
8 miles
|
10 miles
|
16
|
30 min
easy w 5x60s
|
20 min
easy w 3 or 4 pickups
|
Marathon
|
The
FIRST Paces
|
The
training paces recommended by the FIRST program are somewhat faster than
those recommended by other training plans. Of course, with just three running
days a week, you should be well rested for each workout. Here are the paces
you’ll need to run, each expressed relative to your current 10-K race pace.
|
Long Run
|
10-K pace
+ 60 to 75 seconds/mile
|
Long
Tempo
|
10-K + 30
to 35 seconds
|
Mid Tempo
|
10-K + 15
to 20 seconds
|
Short
Tempo
|
10-K pace
|
1600m
Repeats
|
10-K - 35
to 40 seconds
|
1200m
Repeats
|
10-K - 40
to 45 seconds
|
800m
Repeats
|
10-K - 45
to 50 seconds
|
400m
Repeats
|
10-K - 55
to 60 seconds
|
|