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Group: Furman training

30 members [See all]

Furman Institute of Running and Scientific Training (F.I.R.S.T.) acolytes!

This group is for those who are currently doing or want to do Furman type training, to share tips, log progress etc.

Some links:
Furman home page: furman.edu
Furman mara plan (for beginners?): furman.edu
Runners World published version: runnersworld.co.uk

Sample Furman "3 runs a week" program:

The FIRST Training Plan
The FIRST marathon program includes three running workouts per week—a speed workout, a tempo run, and a long run. Here’s the full, 16-week marathon training program. Participants are also encouraged to cross-train for 40 to 45 minutes on two other days per week.

Week - - Intervals - - - Tempo - - - - Long

1 - - - - 8x400 m - - - - 3 miles - - - - 10 miles
2 - - - - 4x1200m - - - - 5 miles - - - - 12 miles
3 - - - - 6x800m - - - - 7 miles - - - - 13 miles
4 - - - - 3x1600m - - - - 3 miles - - - - 10 miles
5 - - - - 10x400m - - - - 5 miles - - - - 14 miles
6 - - - - 5x1200m - - - - 5 miles - - - - 15 miles
7 - - - - 7x800m - - - - 8 miles - - - - 17 miles
8 - - - - 3x1600m1 - - - - 0 miles - - - - 13 miles
9 - - - - 12x400m - - - - 3 miles - - - - 18 miles
10 - - - - 8x800m - - - - 5 miles - - - - 15 miles
11 - - - - 4x1600m - - - - 8 miles - - - - 20 miles
12 - - - - 12x400m - - - - 5 miles - - - - 15 miles
13 - - - - 6x1200m - - - - 5 miles - - - - 20 miles
14 - - - - 7x800m - - - - 4 miles - - - - 15 miles
15 - - - - 3x1600m - - - - 8 miles - - - - 10 miles
16 - - - - 30 min easy w 5x60s - - - - 20 min easy w 3 or 4 pickups - - - - Marathon

The FIRST Paces
The training paces recommended by the FIRST program are somewhat faster than those recommended by other training plans. Of course, with just three running days a week, you should be well rested for each workout. Here are the paces you’ll need to run, each expressed relative to your current 10-K race pace.

Long Run - - - - 10-K pace + 60 to 75 seconds/mile
Long Tempo - - - - 10-K + 30 to 35 seconds
Mid Tempo - - - - 10-K + 15 to 20 seconds
Short Tempo - - - - 10-K pace
1600m Repeats - - - - 10-K - 35 to 40 seconds
1200m Repeats - - - - 10-K - 40 to 45 seconds
800m Repeats - - - - 10-K - 45 to 50 seconds
400m Repeats - - - - 10-K - 55 to 60 seconds

Notes from Members

  • Luiz says: New to this kind of training - I'm aiming to improve my run speed without compromising other tri disciplines too much. My aim for now is a sub-55min 10km
  • HappyG(rrr) says: Doing 2 cycles of Furman mara training - Aug to Nov 2010, with no mara at the end Then Dec - Mar 2011 build up for Lochaber. 3:11 target (maybe!!!) :-)G
  • longboat says: I'm in - having combined RW, Hadd and making it up as I go along previously, I thought I'd try something different. Next targets are Luton Marathon on 5th December and VLM in April
  • because-of-my-angel says: Joining to make everyone feel better about their time/fitness/ability.... Only following the very basic principal but aim is to eventually complete a marathon.(motto, aim for the moon, if you miss you will still be amongst the stars) oh and here coz happyG is so supportive :-)
  • Cherries says: Can I join in?? I am hoping to follow the FIRST principle of 3x runs and 2x other training each and every week throughout the year and then stop into the marathon plan to train for either an autumn marathon 2011 or VLM 2012. Will be first marathon so guarenteed a PB at least! Current 10K pace is around 8:45 but I have a couple planned for the summer so hopefully I will see the improvement there. :-)
  • Closer says: Now on my thirdish cycle of Furman and think it's brilliant. Have increased speed and stayed injury free and even managed to cross-train.
Group admin: HappyG(rrr)

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