Fred J. Matthews

Running


 

Furman Institute of Running & Scientific Training

FIRST Half-Marathon Training Program

The Furman Institute of Running and Scientific Training (FIRSTís) half marathon training program is based on results from FIRSTís 2003 and 2004 training studies. Results indicated that runners were able to run a successful half marathon running 3 days a week, following a specific training plan, and crosstraining. Pacing is a crucial component to this training program. From our running experience and previous research, it appears that training intensity is the most important factor for improving the physiological processes that determine running performance. Training program paces are based on current best 10K RACE pace.

This training program has produced good results with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. Runners can do the three key workouts in any order throughout the week; however, you need to allow at least one day between the key workouts. Runners are encouraged to either cross-train or complete easy runs on other days of the week.


Key Run #1 Paces
(speedy runs)
(adjust from 10K race pace)
 

Key Run #2 Paces
(threshold runs)
(adjust from 10K race pace)

Key Run #3 Paces
(long runs)
(adjust from 10K race pace)


400m @ 10K pace - (55-60 sec.)
 
Short Tempo (ST) = 10K pace Planned half-marathon pace (PHMP)
PHMP = 10K + 20 sec.

600m @ 10K pace - (50-55 sec.)
 
Mid-Tempo (MT) = 10K+15 sec.  

800m @ 10K pace - (45-50 sec.)
 

1000m @ 10K pace - (42-47 sec.)
 


Example:
52:42 10K race is a 8:30/mile pace;

*  The pace for 800m would be a 7:40-7:45/mile pace or ~ 3:50 for the 800m

*  The pace for a MT run would be 8:45 / mile ( 8:30 + 15 sec.)

*  The PHMP 8:50 / mile (8:30 + 20 sec.)
The pace for a long run is adjusted up from this

 


1200m @ 10K pace - (40-45 sec.)
 

1600m @ 10K pace - (35-40 sec.)
 

2000m @ 10K pace - (30-35 sec.)
 


For Key Run #1, RI= Rest Interval, which
may be a timed rest/recovery interval or a
specified distance that you walk/jog.
 

 

FIRST Marathon Training Program Sample Week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cross-train or
Easy Run
Key Run #1 Cross-train
30 - 45 min.
Key Run #2 Off Key Run #3 Cross-train
30 - 45 min


 

Training Week Dates of Week
(fill in dates)
Key Run Workout #1 Key Run Workout #2 Key Run Workout #3

18

  10-20 minute warm-up
12 x 400m (90 sec. RI)
10 minute cool-down
6 mile run:
     2 miles easy,
     3 miles @ Short Tempo pace
     1 mile easy
Distance:  miles
Pace: PHMP + 20 sec./mile

17

  10-20 minute warm-up
400, 600, 800, 1200, 800,
     600, 400m (400m RI)
10 minute cool-down
5 mile run @ Mid-Tempo pace Distance: 9 miles
Pace: PHMP + 20 sec./mile

16

  10-20 minute warm-up
6 x 800m (90 sec. RI)
10 minute cool-down
6 mile run:
     2 miles easy,
     3 miles @ Short Tempo pace
     1 mile easy
Distance: 10 miles
Pace: easy/relaxed

15

  10-20 minute warm-up
1200, 1000, 800, 600,
     400, 200m (200m RI)
10 minute cool-down
5 miles @ Mid-Tempo pace Distance: 9 miles
Pace: PHMP + 20 sec./mile

14

  10-20 minute warm-up
5 x 1K (400m RI )
10 minute cool-down
5 mile run:
     1 mile easy,
     3 miles @ Short Tempo pace
     1 mile easy
Distance: 9 miles
Pace: PHMP + 20 sec./mile

13

  10-20 minute warm-up
3 x 1600m (1 min. RI)
10 minute cool-down
6 mile run @ Mid-Tempo pace Distance: 11 miles
Pace: PHMP + 30 sec./mile

12

  10-20 minute warm-up
2 x 1200m (2:00 RI);
     4 x 800m (2:00 RI)
10 minute cool-down
7 mile run
     1 mile easy, 2 miles @ MT pace
     1 mile easy, 2 miles @ MT pace
     1 mile easy
Distance: 10 miles
Pace: PHMP + 20 sec./mile

11

  10-20 minute warm-up
6 x 800m (1:30 RI)
10 minute cool-down
5 mile run @ Mid-Tempo pace Distance: 12 miles
Pace: PHMP + 30 sec./mile

10

  10-20 minute warm-up
2 x (6 x 400m) (1:30 RI)
     (2:30 RI between sets)
10 minute cool-down
7 mile run
     1 mile easy, 2 miles @ MT pace
     1 mile easy, 2 miles @ MT pace
     1 mile easy
Distance: 8 miles
Pace: PHMP + 15 sec./mile

9

  10-20 minute warm-up
1 mile (400m RI),
     2 miles (800m RI),
     2 x 800m (400m RI)
10 minute cool-down

5 mile run @ Mid-Tempo pace

Distance: 13 miles
Pace: PHMP + 30 sec./mile

8

  10-20 minute warm-up
3 x (2 x 1200m) (2:00 RI)
     (4:00 RI between sets)
10 minute cool-down
6 mile run @ Mid-Tempo pace Distance: 10 miles
Pace: PHMP + 20 sec./mile

7

  10-20 minute warm-up
1K, 2K, 1K, 1K (400m RI)
10 minute cool-down
5 mile run @ Mid-Tempo pace Distance: 14 miles
Pace: PHMP + 30 sec./mile

6

  10-20 minute warm-up
3 x 1600m (400m RI)
10 minute cool-down
6 miles easy & relaxed effort Distance: 10 miles
Pace: PHMP + 20 sec./mile

5

  10-20 minute warm-up
10 x 400m (400m RI)
10 minute cool-down
5 mile run @ Mid-Tempo pace Distance: 15 miles
Pace: PHMP + 30 sec./mile

4

  10-20 minute warm-up
3 x 2K (400m RI)
10 minute cool-down
7 mile run
     1 mile easy, 2 miles @ MT pace
     1 mile easy, 2 miles @ MT pace
     1 mile easy
Distance: 10 miles
Pace: PHMP + 20 sec./mile

3

  10-20 minute warm-up
6 x 800m (1:30 RI)
10 minute cool-down
5 mile run @ Mid-Tempo pace Distance: 12 miles
Pace: PHMP + 20 sec./mile 

2

  10-20 minute warm-up
5 x 1K (400m RI)
10 minute cool-down
6 mile run:
     2 miles easy,
     3 miles @ Short Tempo pace
     1 mile easy
Distance: 8 miles
Pace: PHMP + 20 sec./mile 

1

  10-20 minute warm-up
6 x 400m (400m RI)
10 minute cool-down
3 mile run easy & relaxed effort Half-Marathon Day
Distance: 13.1 miles
Pace: Half-Marathon Pace

 

       



Back to

Fred J. Matthews Home Page

Hit Counter