Furman Institute of Running and Scientific Training (F.I.R.S.T.) acolytes!
2 lurkers |
119 watchers
Aug 2010
1:43pm, 18 Aug 2010
10,357 posts
|
HappyG(rrr)
google.co.uk there's always a solution! :-)G
|
Aug 2010
2:33pm, 18 Aug 2010
3,537 posts
|
runner duck
who'd a thunk it!!
|
Aug 2010
7:01pm, 18 Aug 2010
1,400 posts
|
chirunner
"I am *choosing* a 43 min 10K. This gives a 5K of about 20:30-21:00. I will *test* this on Saturday to see how "comfortable" this 5K time is. I will then spend about 1 month experimenting with Furman training based on these times to see how I cope. If it all goes OK then I will move into trying to drive my times down each month or two by upping the pace. I agree luna - they look brutal" I keep feeling a bit surprised how gently the base falls away over time since the mara in late May eg 10 weeks ago I have probably averaged 1.5 runs a week and max 8-10 miles in total but still found 19.47 5k a couple of weeks ago very comfy. Now that I have had a couple of weeks at 15 miles/week I will try another 5k and aim for nearer 19. I simply want to see how far the base approach gets me over the short and long distance and then as I up to 5 I can genuinely see the extra impact of the 2 xtrainining sessions. 5 miles today with 4m at 6.45 ave, rest tomorrow, speed session of 8*400m @6.15pace later in the week and another 10miles@ 7.15 to 7.30 at the weekend. I really do want this schedule to work as I so much prefer the shorter quicker stuff than the LSRs if I do not have to do them for a mara (scheduled for blackpool next april). |
|
Aug 2010
7:06pm, 18 Aug 2010
1,401 posts
|
chirunner
"Cross-train twice a week – hard Last autumn the FIRST coaches asked their subjects to cross-train twice a week, but they didn’t provide any additional instruction. This autumn they will, because they think too many of the runners dawdled through the cross-training last year. This caused them to miss out on some potential training benefits." \Happy when i started with first earlier this year I misread this bit and fell into the trap of dawdling the ccross training at steady LSR low HR type rates so next time when i introduce the xtrains I will add them in with venom - but it does kind of mean 5 tough sessions a week and is in almost total contrast to the traditional 80% LSR approach of some traditional mara training programs - for me it becomes a major adjustment mentally and physically. |
|
Aug 2010
7:51pm, 18 Aug 2010
3,552 posts
|
runner duck
will be interested to see how you find it, chirunner. i plan to go back to a variation of it after my second and final sprint tri on september 12th. |
Aug 2010
8:32pm, 18 Aug 2010
172 posts
|
runnybunny
Interesting thread. Having gone for the 1500 mile challenge last year, this year I've had knee problems and switched to doing lots of gym workouts on low impact machines. I do intervals sessions either at running club or on the treadmill, tempo runs (often in the form of races) and runs of up to 20 miles when the knee is up to it, but not much other running. I've got the FIRST book, though I haven't actually followed a plan in it. My aim was just to try and maintain some fitness and not put on lots of weight, but I'm getting PB after PB: nearly 3 minutes off my 10K time and a sub-2 half (in toasty weather) after 3 years of trying. It just seems to work for me, so I'm thinking of basing things on FIRST from now on. However, my 20 milers are certainly more than a minute slower than 10K pace. I tend to do intervals/random programmes on gym equipment at quite high intensity (I worry that I'm not working as hard as I would running), and I do about 20 minutes of strength training 2-3 times a week (1 set of 8-10 reps, fatiguing at the end of the set, because I really don't like weights enough to allocate loads of time to them). My weight's gone down a few pounds too. However, my next race is a marathon and I'm not sure whether I'm underprepared for it due to problems getting in enough long runs - struggling to make the 5 x 20. Tried the first bit of Hadd a while back, not sure if it works because after a few weeks I was hating running slow all the time and knocked it on the head to encourage the return of mojo. |
Aug 2010
9:54pm, 18 Aug 2010
367 posts
|
owlman
I've been looking at the FIRST plans over the last couple of weeks. At the moment I do not have any plans to do a marathon, so I will be working from the 10 mile plan. The first couple of sessions I have done were slower than target pace - I am not used to going so fast in training! I am also moving over from Hadd, which I was finding successful over last winter when I was able to get out regularly enough for the method to be beneficial. However, for the last few months I have been struggling to train consistently. Now I just need to think about the cross training. I have not done much cross training in the past, so I will have to give some thought about what to do. |
|
Aug 2010
7:26am, 19 Aug 2010
1,404 posts
|
chirunner
yes i am having a "hadd" free period as well having been a devotee for the past 2 years - all part of the experiment, i think some are lucky to find a program that works and they stay injury free and simply consolidate with it and others try lots of different ideas along the way to find the best combination....
|
|
Aug 2010
7:48am, 19 Aug 2010
10,361 posts
|
HappyG(rrr)
Interesting experience there runnybunny. One point is that they emphasize in the book that weight training (strength training) does NOT count as the cross-training in their "3 plus 2" method (i.e. 3 runs + 2 cross trains). The cross trains need to be around 1 hour, high heart rate, yes high effort (hard) but high cadence as well. This makes much more sense to me. Owlman, will be good to hear how you get on with a Furman based plan. As chi says, you can't dawdle them, either. They're not a "recovery" session. They are an aerobic workout designed to up the base fitness, which with Hadd or high running mileage programs would come from "easy runs". I read the book last night and have got a few more bits from it, which I will try to post here when I get a chance later. Chi, interesting that your 5K time hasn't suffered too much. Good news. I think you are probably naturally more talented at the shorter stuff. The real test will come, as you say, when you are re-introducing the Long Runs and the 2 x hard cross trains. Furman is certainly no slackers programme or "easy option"! :-)G |
Aug 2010
8:58am, 19 Aug 2010
8,918 posts
|
macca53
did my first FIRST session last night (8 x 500m) - now my last 10K was at 8.45/mile pace so I figured they should be done at 7.30-7.45 pace (or 4.45/km). I managed it for the first 4 but then ended up at 5mins/k at the end. Hard work!! The thing I did notice though was that "jogging" back for my warm down I was running at almost exactly 10min/mile pace (which seems to be my FIRST mara pace). I wonder if that's a coincidence or if the system actually gets you used to running faster so that you *mara pace* seems comfortable..... |
Related Threads
-
P&D - 70-85mpw - 18 week plan support thread
Jul 2015
-
Training plan...
Aug 2013
-
Hanson running programme (sadly nothing to do with mmm bop)
Jun 2012
-
At sea with targets and appropriate paces...
Feb 2012
-
Moraghan Training - Stevie G - RW thread
Jul 2025
-
Hansons Marathon Method
Jan 2013
-
Threshold Improvement Plan - Anyone Fancy (Virtually) Joining Me
Jul 2024
-
Runners World Golden Mile 4 Week Plan
Apr 2023
-
Advanced Marathoning by P&D Any tried the schedules?
Nov 2022
-
3 week 10k training plan
Jun 2021
Report This Content
You can report any content you believe to be unsafe. Please let me know why you believe this content is unsafe by choosing a category below.
Thank you for your report. The content will be assessed as soon as possible.