Once again I am using the FIRST training plan. I really like the FIRST plans and I have used modified versions of them for the last two years with some measurable success, I reduced my 5k time by over a minute this time last year and my 50k time by over an hour using their speed drills in March of this year. Their premise is pretty simple; three quality runs a week; Track Intervals, a Short Tempo and a Long Tempo Run, with two cross training sessions in between and a day off a week, I really like the ability to have cross training included and with my propensity to ITB issues and the couple of triathlons scheduled I’ll still be able to keep up my swimming and re-start cycling which is my preferred form of cross training.
Looking at my schedule and looking at how they plan out their plans it looks like I’ll start training using their 10k plan next week for 12 weeks and then switch over the their 16 week marathon plan around the middle of February. My 10k time is pretty crappy (47:53) and while using their plan I unofficially dropped that during a 10 miler to around 42:00, so following this plan means I can pick off some low hanging fruit on the PR front. FIRST base each run's speeds on your current best 5k race which I am sure, for me now, is heinously slow, even if I use my current PR (19:42) I am still slow, I need to get it down by another 1:20 to hit my 3:00 marathon goal. A 19:40 gives me a 3:11 projected finish.
I’ll be starting in one weeks time, so that means I should be able to shake off this lingering cough…I’ve got a sneaking suspicion this is going to hurt; bring on the pain!