This week is the beginning of week 9 in my 16 week training for the Columbus marathon.
The schedule I am following is from the Furman Institute of Running and is the FIRST to the Finish program.
The workouts are not ideal for the faint-hearted. Running pace is the crucial component that make up this program. The workout pace times are all calculated on your current best 5K race. There are 3 key run workouts which include: track intervals, track tempo runs, and the long run. The other three days of the week are for cross training, which for me is swimming and biking. A well deserved rest day for me has been on Mondays.
I am not sure what the hardest workout on the schedule is because some days I run on pace and some days I fall off pace. The falling off pace could have something to do with the hot & humid weather, we've had this summer, playing a mental and physical drain on me. As the days get cooler I hope to finish this training schedule in great shape and ready to tackle the marathon.
My cross training workouts are similar in intensity as in running. I bike 3 days a week with hill repeats, tempo or intervals, and the long ride. I swim 3 days a week with intervals in the pool and long open water steady swims.
I will be running my third 20 miler this Saturday. Nice to be half way there. It should be down hill from here.
Thank you for all your prayers and well wishes to my son serving in Iraq.
8 comments:
That sounds like a hard core training with the tempo and interval runs.
Thanks for the info on the FIRST program. You are doing great with it. I just started with it this week. The intervals weren't as bad as I thought they would be, but the tempo run was a little bit tough. I was nowhere close to the "ST" pace I should have been. I am anxious to see your results!
hey PL i'm proud of you for running the FIRST you are absolutely right it's not for the faint of heart... they are great guys though and know what works. I think it's so cool you're on the program, fu is where my dh teaches and where i'm running the 8k this saturday. my stompin grounds.
:)
I haven't actually met the FIRST paces I am supposed to meet yet, but I am trading some cross training days for easy runs so I don't know that I will be able too. I can't justify the light mileage with JFK on the horizon though so I guess a wee bit slower than planned will have to do :)
That's a great plan, no wonder you're so good. By the time of the race you'll probably in the best condition of the year.
Yeah that FIRST program sounded rather aggressive. I'm not sure I would be tough enough to stick with that program.
If you want to run long and slow on Sunday, drop me a line. I'll be doing about 20.
My heart is far too faint to even look at a running schedule like that. I need to go take a nap.
That FIRST program is great. I found it in an old runners world magazine someone left at the office.
I'm starting to do it for the HM/HIM distance since I'm not racing any marathons this season. The focus on pacing is pretty brutal but it is making a major difference for me on race day. Not too mention it help manage my time better with less running.
I'll be watching your marathon with keen interest!
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