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!
Low hanging pb fruits? You just haven't really tried hard enough! :-)
ReplyDeleteWhat planet are you living on? You are the complete opposite of slow. Hope you feel better.
ReplyDeleteok...first of all you are not slow! If your 5K PR is 19 and change...hell no you are not slow!!! WOW! I'm a snail in comparison!!!
ReplyDeleteGreat plan though!! "Slowpoke"
Good luck. I am thinking about using the FIRST plan for my half marathon this spring. It is a great book.
ReplyDeleteyou've had some impressive results with the FIRST plan, good luck with the next round! I have no doubt you'll come back from injury so much stronger :)
ReplyDeleteThis plan was written right here in our back yard. Infact, Scott and I were lab rats for the FIRST plan back in 2006 before the book went to print.
ReplyDeleteYou are correct.... it will hurt :))
i heart the FIRST plan. i've dropped my times using it...even when i've slacked on the x-training :)
ReplyDelete(and i think you should count your 42:00 as your PR!)
From your positive endorsement and the positive feedback here, I'll have to check out FIRST. I'm a little burnt out on Pfitzinger/Douglas.
ReplyDeleteAnd I agree with Christie - YOU'RE SPEEDY, DUDE. Ahhh but we all have goals. :)
Low Hanging Fruit...
ReplyDeleteSounds like Six Sigma lingo to me!
i've heard a lot about FIRST - and always with PR talk!
ReplyDeleteyes, a 19:42 is so pedestrian ;)