Furman Institute of Running & Scientific Training
The Furman Institute of Running and Scientific Training (FIRST) has developed two training programs – one for first-time marathoners and one for marathon runners who want to try to get faster. The 18-week training programs are based on results from two FIRST training studies that showed runners are able to run successful marathons by running only three days a week, following a specific training plan and supplementing their running with cross-training.
The Finish with FIRST Training Program is designed for runners looking to complete their first marathon. The program begins with a long run of eight miles and gradually increases to 20 miles three weeks before the marathon. The two other weekly running workouts include some faster running to stimulate the physiological processes that influence running performance.
The FIRST to the FINISH Training Program is for runners who want to challenge themselves in their next marathon. The “FIRST to the FINISH” Training Program provides very detailed training paces for the three key weekly runs. Pacing is a crucial component to this training program. FIRST research indicates 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.
Runners can do the three key workouts in any order throughout the week;
however, the workouts should never be performed on consecutive days. Runners are
encouraged to either cross-train (bike, swim, cycle, etc.) or complete easy runs
on other days of the week.
Link for the FIRST Half-Marathon Training Program (18 week program).
Runner's World August 2005 FIRST Marathon Training Program (16 week program).
The "Finish with FIRST" Training Program
is designed for runners looking to complete their first marathon (18 week
The "FIRST to the Finish" Training Program was developed for marathon runners who want to try to get faster (18 week program).