* The pace for a PMP long run is 7:25 a PMP + 30 sec run is 7:55 /mileįor Key Run #1, RI= Rest Interval, which may be a timed rest/recovery interval or a specified distance that you walk/jog.The last 26.2 miles on race day is, for most marathon runners, the culmination of a long training plan which will have seen you cover hundreds of miles over many weeks. * The pace for a MT run would be 7:00 / mile ( 6:45 + 15 sec.) Planned marathon pace (PMP)If unsure of PMP, use 10K + 40 sec.Įxample: 42:00 10K race is a 6:45/mile pace * The pace for 800m would be a 6:00/mile pace or ~ 3:00 for the 800 m Runners are encouraged to either cross-train or complete easy runs on other days of the week. Runners can do the three key workouts in any order throughout the week however, you need to allow at least one day between the key workouts. This training program has produced good results with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. Training program paces are based on current best 10K RACE pace. From our running experience and previous research, it appears that training intensity is the most important factor for improving the physiological processes that determine running performance. Pacing is a crucial component to this training program. For more on the background to the FIRST program please click here. Results indicated that runners were able to run a successful marathon running only 3 days a week, following a specific training plan, and cross-training. The Furman Institute of Running and Scientific Training (FIRST) marathon training program is based on results from FIRST’s 20 marathon training studies. If you are not an experienced runner and would prefer a “Three Runs a Week” training program to help you complete your first marathon then please click here. The FIRST to the Finish Training Program was developed for marathon runners who want to try to get faster.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |