FIRST Training Program

opus

I've decided to give the DCM a go in the Autumn but having gotten my marathon target in the VLM am thinking of trying a different training plan rather than facing into another 12/13 weeks of P&D. Pretty sure I could shave another min or two off my time by sticking with P&D but I'd prefer to try something new to keep things interesting.

Currently thinking of using the 16 week FIRST training plan as got a lend of the book from a friend. Just wondering if anyone has used it & what their experience was? Thanks

Some info:

http://fellrnr.com/wiki/FIRST
http://www2.furman.edu/sites/first/Pages/rlrf.aspx

meijin

I used something similar last year: http://runkeeper.com/fitness-class/running-marathon/9?menuSelection=SCHEDULE
Intervals and tempo sessions during the week. But the long run was further split between two days - Friday evening and Saturday morning. Worked fine for me and finished sub 4h (5 months since I started running).

Currently doing something similar, but only 3 days a week: intervals, tempo, longer run.

wrstan

[QUOTE=opus;79313825
Currently thinking of using the 16 week FIRST training plan as got a lend of the book from a friend. Just wondering if anyone has used it & what their experience was? Thanks
[/QUOTE]

Some comments on the FIRST programme in this thread http://www.boards.ie/vbulletin/showthread.php?p=77869209

I tried the half marathon programme, but found the paces way to intensive for where I was at at the time, I'd be interested to try it again now with a few years running under my belt. One thing to remember with the FIRST programme is that the cross training isn't optional, so it is not really a 3 day programme. The key question then is whether you believe that the best training for running is running, or whether you feel that non weight bearing cross training is a valuable part of a running programme. If that makes any sense

opus

wrstan wrote: »

Some comments on the FIRST programme in this thread http://www.boards.ie/vbulletin/showthread.php?p=77869209

I tried the half marathon programme, but found the paces way to intensive for where I was at at the time, I'd be interested to try it again now with a few years running under my belt. One thing to remember with the FIRST programme is that the cross training isn't optional, so it is not really a 3 day programme. The key question then is whether you believe that the best training for running is running, or whether you feel that non weight bearing cross training is a valuable part of a running programme. If that makes any sense

The book suggests cycling for the x-training & has some tasty workouts to keep me going. Personally I prefer the elliptical trainer but seems that a no-no as it's too close to running.

To be honest I'm just giving it a go to try something difference rather than face another dose of p&d, I'm not chasing any goal in DCM so seems a good time

opus

Just over 8 weeks into this now with another 8 weeks to go to DCM. Been sticking to it religiously so three runs a week & two cycling workouts. They weren't joking when they said 'run less' & 'run faster'!

Of the three runs (intervals, tempo & long), the intervals are the hardest but at least over quickly followed closely by the long runs which are currently up to 32k at MP+19 secs and only going to get faster. It makes me long for the P&D long runs where I used to start at MP+20%, do the middle bit at MP+15% and finish at MP+10%. Can't I'm looking forward to the final FIRST long run which is 32k at MP+9 secs :eek:

The cycling was tough going at the start as I hadn't done it before but it's got a bit easier as the weeks have gone by.

Will be interesting to see how it turns out for DCM!

Krusty_Clown

opus wrote: »

Will be interesting to see how it turns out for DCM!

Any interim races or time trials to assess your progress?

opus

Krusty_Clown wrote: »

Any interim races or time trials to assess your progress?

The Athlone 3/4 marathon at the start of Oct should be a good test I'd say

Btw for anyone interested in the FIRST stuff, there's a huge thread on it here.

opus

For anyone interested in the outcome of my little experiment with a low mileage plan, average of 34 miles per week over 16 weeks, it got me round DCM in 3:04:44. I stuck to the schedule fairly religiously, only had two off-weeks which unfortunately both came together towards the end when I got a dose of cold in the week before the Athlone 3/4 marathon & then picked up a niggle there which kept me out for a week after it as well.

Still can't really complain too much about the outcome as it's only 10 mins slower than I managed in London where I ran an average of 70+ miles per week. I really felt the lack of mileage in the 2nd half of the race as you might expect.

Hopefully will be able to start upping the mileage again now without too many problems cause I've lost of long scary things to look forward to next year, starting with the Art O'Neill challenge in early Jan and cumulating in Comrades next June :eek: