I decided to use the FIRST plan as the basis for my training. I had been following it for some weeks already when I posted this table.

I incorporated club races and other ‘life’ events so it is was definitely ‘work in progress’ and it did change a little as time went by as I do have a life as well as a training plan!!!!

The Finish with FIRST Training Program is designed for runners looking to complete their first marathon. The training plan begins with a long run of eight miles and gradually increases to 20 miles three weeks before the marathon.

Previous FIRST marathon training results indicate that runners are able to run a successful marathon running only 3 days a week, following a specific training plan and cross-training. This running program has produced good results with Key Run 1 on Tues, Key Run 2 on Thursday and the long run on the weekend. Runners can do the 3 workouts in any order but must leave 1 day between key runs. They are encouraged to cross train or complete easy runs on the other days of the week with one total rest day.

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. The paces in the training program are based on current best 10k race pace.

For Key Run 1 the pace is faster than your current 10k race pace.

My 10k pace is 9:39, for Key Run 1 the pace averages 45 secs per mile faster than 10k race pace – therefore my fast pace is 8:54 so 400m would be run in 2:12min whilst 800m would be run in 4:25min. The amount of rest/recovery (RI) is indicated in () and may be a timed interval or a distance

For Key Run 2 the pace is slightly slower than 10k race pace but faster than average training pace. This is ‘Tempo’ or ‘Threshold’ pace. My 10k pace is 9:39, for Key Run 2 so my tempo pace is 9:09

For Key Run 3 the pace is determined by your Planned Marathon Pace which is 10k pace plus 45 secs, therefore my PMP is 10:24

Pace and distance for 1 min @ that Pace

10k 09:39 0.10362964
PMP 10:24 0.09615384
Fast 08:54 0.11235955
Tempo 10:09
Warm Up 12:00 0.08333333
The Finish with FIRST Training Program is designed for runners looking to complete their first marathon. The training plan begins with a long run of eight miles and gradually

As it happened my training went pretty much to pot when I injured my knee. I spent a fair amount of time wondering if I would be able to do the marathon at all and then once I could run again I had to concentrate on nothing more than very slow and very steady mile munching! I only actually got up to an 18 mile run before the big day but although that wasn’t ideal it gave me enough confidence to line up at the start of the VLM2011!

Read my race reports here

Race Report Part 1

Race Report Part 2

 

 

w/eLeftMondayTuesdayWednesdayThursdayFridaySaturdaySunday
09/0114X TrainEasy Run
3 Miles
Key 2 - T = 10.09
Club Run
4 - 5 miles
Rest DayKey 1 - F = 8.54
10 min WU
6x800m (90 sec RI)
10 min CD
800m = 0.5m
Tot Dist: 5.28m
X TrainKey 3 - PMP = 10.24
10 miles @ 10.54
(Milborne 10)
16/0113X TrainEasy Run
4 Miles
Key 2 - T = 10.09
Club Run
4 - 5 miles
Rest DayKey 1 - F = 8.54
10 min WU
3 X 1600m (3 min RI)
10 min CD
1600m = 1 mile
Tot Dist: 5.16m
X TrainKey 3 - PMP = 10.24
11 miles @11.09
23/0112X TrainKey 1 - F = 8.54
10 min WU
5 x 1K (400m RI)
10 min CD
1k = 0.75m, 400m = 0.25m (5.73 miles)
Key 2 - T = 10.09
Club Run
4 - 5 miles
Rest DayKey 3 - PMP = 10.24
12 miles @10.44
X TrainSea Rowing Club Race
4 Miles
30/0111X TrainEasy Run
4 Miles
Key 2 - T = 10.09
Club Run
5 - 6 miles
Rest DayKey 1 - F = 8.54
10 min WU
5 x (2 min F/2 min E)
10 min CD
(4 miles)
X TrainKey 3 - PMP = 10.24
13 miles @ 10.39
06/0210X TrainEasy Run
4 Miles
Key 2 - T = 10.09
Club Run
5 - 6 miles
Rest DayKey 1 - F = 8.54
10 min WU
5 x 800m (1:30 RI)
10 min CD
(5 miles)
Starlight TD?Key 3 - PMP = 10.24
14 miles @10.54
13/029X TrainEasy Run
3 Miles
Key 2 - T = 10.09
Club Run
5 - 6 miles
Rest DayKey 1 - F = 8.54
10-20 WU
2 x (4x400) 1.30 RI
(2:30 between sets)
10 min CD (5 miles)
X TrainKey 3 - PMP = 10.24
12 miles @ 10.44
20/028X TrainKey 1 - F = 8.54
10 min WU
5 x 800m (1:30 RI)
10 min CD
(5 miles)
Key 2 - T = 10.09
Club Run
5 - 6 miles
Rest DayEasy Run
3 Miles
X TrainKey 3 - PMP = 10.24
16 miles @ 10.54
27/027X TrainEasy Run
4 Miles
Key 2 - T = 10.09
Club Run
5 - 6 miles
Rest DayKey 1 - F = 8.54
10-20 WU
1K, 2K, 1K, 1K
(400mRI)
10 min CD (5 miles)
X TrainLytchett 10
Key 3 - PMP = 10.24
10 miles @ 10.24
06/026X TrainKey 1 - F = 8.54
10-20 WU
3 x 1600m (400m RI)
10 min CD
(5 miles)
Key 2 - T = 10.09
Club Run
4 - 5 miles
Rest DayEasy Run
3 Miles
X TrainKey 3 - PMP = 10.24
18 miles @ 10.54
13/035X TrainEasy Run
3 Miles
Key 2 - T = 10.09
Club Run
5 - 6 miles
Rest DayKey 1 - F = 8.54
10-20 WU
10 x 400 (400m RI)
10 min CD
(5 miles)
X TrainKey 3 - PMP = 10.24
10 miles @ 10.24
20/034X TrainEasy Run
3 Miles
Key 2 - T = 10.09
Club Run
5 - 6 miles
Rest DayKey 1 - F = 8.54
10-20 WU
10 x 400 (400m RI)
10 min CD
(5 miles)
X TrainKey 3 - PMP = 10.24
10 miles @ 10.24
27/033X TrainEasy Run
3 Miles
Key 2 - T = 10.09
Club Run
5 - 6 miles
Rest DayKey 1 - F = 8.54
10-20 WU
5 x (2 min F/2 min E)
10 min CD
(5 miles)
X TrainKey 3 - PMP = 10.24
20 miles @ 10.54
03/042X TrainRestKey 2 - T = 10.09
Club Run
4 - 5 miles
Rest DayKey 1 - F = 8.54
10-20 WU
6 x 800m (1:30 RI)
10 min CD
(5 miles)
X TrainKey 3 - PMP = 10.24
13 miles @ 10.24
10/041RestKey 2 - T = 10.09
Club Run
4 - 5 miles
Rest DayKey 1 - F = 8.54
10-20 WU
5 x 1K (400m RI)
10 min CD
X TrainKey 3 - PMP = 10.24
8 miles @ 10.24
17/040Key 2 - PMP = 10.24
3 miles @ 10.24
Rest DaySwimRest DayKey 3 - PMP = 10.24
26.2 @ 10.24!

  1. Leeds Rob
    Jan 06, 2011

    That looks pretty good to me.

    The PMP of 10k pace plus 45s works out almost exactly to my plan’s guidelines – though most plans call for a slower pace during long training runs of up to 90s a mile slower than PMP. For mine the guidance is 25 – 80s a mile slower but with parts of somelong runs done at PMP.

    Beyond that the pattern of 3 hard days and one rest day a week is the same. Mine only has x-training on one day and shorter/slower runs on the other 2 but I may still substitute some of those with x-training.

    Exciting stuff huh?

  2. Maria @ runningcupcake
    Jan 06, 2011

    Oh this looks goooooood! It gives me even more plans to look at while I procrastinate and do not sort my own plan out!! 🙂

  3. rose
    Jan 08, 2011

    Glad to hear that it sounds sensible!!!! The actual plan only dictates the 3 Key runs and says that apart from one rest day you should either do easy runs or cross train on the other days. As i do one of the tempo runs as a club run I can’t up the distance as much as the plan says so that’s one of the reasons that I plumped for a run on a Tuesday as well.