Furman Institute of Running
& Scientific Training

Bill Pierce and Scott Murr, co-authors of RUNNER'S WORLD: RUN LESS, RUN FASTER will be at the Runner's World booth at the Boston Marathon on Saturday, April 19 (4pm-6pm) and Sunday, April 20 (1pm-3pm). Please stop by and say hello.

FIRST has developed training programs for the 5K, 10K, half-marathon and marathon.  The FIRST training programs are based on results from FIRST training research studies that showed runners are able to run successful road races by incorporating three quality runs a week into their overall training program.

Pacing is a crucial component to the FIRST training program. Training program paces are based on current best 5K RACE pace. To determine your training paces, please refer to Tables 4.1, 4.2 and 4.3 in Runner's World RUN LESS, RUN FASTER.  The tables in the book provide training as in minutes per mile.

Runners that use minutes per kilometer for their pacing can

click here for FIRST Tempo Run paces in min./km (Table 4.2 metric version)

click here for FIRST Long Run paces in min./km (Table 4.3 metric version)
           
If you have not run a recent 5K race, you can use a race prediction table to determine an equivalent 5K performance from another race distance.

View "Race Prediction Table" to determine an equivalent 5K time

Each FIRST training program includes 3 quality runs per week.  Runners can do the three key workouts in any order throughout the week; however, the workouts should never be performed on consecutive days.  FIRST does NOT promote 3 days of week as the only training for runners.  FIRST recommends that runners cross-train (bike, swim, cycle, etc.) two or three days a week.

View some "Cross-Training Workouts" recommended by FIRST

5K Training

FIRST has developed a 5K training program for the runner looking to get faster in the 5K.

View the FIRST 5K training program.(distances in miles)

View the FIRST 5K training program (distances in kilometers)

10K Training

The FIRST 10K training program is also for the runner who wants to improve their 10K time.

View the FIRST 10K training program (distances in miles)

View the FIRST 10K training program (distances in kilometers)

Half Marathon Training

FIRST has developed a half-marathon training program.  

  View the FIRST Half Marathon training program (distances in miles)

View the FIRST Half Marathon training program (distances in kilometers)

Marathon Training

FIRST has developed two marathon training programs: one for first-time marathoners and one for marathon runners who want to try to get faster.

The "FIRST Marathon" Marathon Training Program is designed for runners looking to complete their first marathon. The program includes 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.

   View "FIRST Marathon" Training Program

The "FIRST to the Finish" Training Program was developed for marathon runners who want to try to get faster and challenge themselves in their next marathon. The "FIRST to the FINISH" Training Program provides very detailed training paces for the three key weekly runs. 

  View the "FIRST to the Finish" Marathon Training Program (distances in miles)

View the FIRST Marathon training program (distances in kilometers)

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. 

View the Training Pace Worksheet to keep track of your training paces for all workouts. Refer to Tables 4.1, 4.2 and 4.3 in Runner's World RUN LESS, RUN FASTER to determine your training paces. Click here to order the book from Amazon.com.

Standard Website Disclaimer

The training programs and workouts displayed on this website have been prepared for runners who are medically able and properly trained. All runners are advised to obtain professional medical advice and clearance from their doctor before embarking on any training program.

If you adopt or use the FIRST training programs, you do so entirely at your own risk. FIRST accepts no liability of whatever nature arising from your use of or reliance on the training information displayed on this website.