Can the FIRST program be used by the nonrunner? Absolutely. As long as you don’t try to run too often, too long or too fast, too soon. We want new runners to enjoy their activity and keep enjoying it for a long time. That requires progressing slowly and not becoming a running dropout because of burnout, overtraining, or injury.
Injury, in particular, is common among novices because they are motivated and excited to go farther and faster. That zeal is reinforced because the gains as you begin an exercise program are significant. Those big gains encourage you to do more and more. We point out to beginners that small gains that seem subtle from day to day become dramatic over several months and years. We encourage all new runners to develop a solid base before tackling lofty goals, such as marathons. Use this book to help pace yourself.
We regularly hear from new runners who have never run a race of any distance; they often ask whether we have a marathon schedule for the new runner. Frequently, the person who contacts us is hoping to run a marathon in the next 6 months. While it is possible to survive the marathon distance by walking and running, we advise against attempting such a challenge without adequate preparation. Think 5K or 10K. It is much more enjoyable and healthier to train properly and still satisfy some reasonable intermediate goals prior to attempting the challenge of 26.2 miles.
In this chapter, you will find beginning runner training programs that progress conservatively, starting with a combination of walking and running. Follow the programs as designed, even if it feels too easy at first. Your body needs to adapt to the new stresses associated with running. Even if your cardiorespiratory system is not being stressed, the anatomical structures may be overtaxed and weakened due to your newfound activity. Gradually building a solid base from which to progress will ensure safe training and positive movement toward your goals.
At some point, your progress may become interrupted from fatigue. Pay attention to your body and recognize the signs of prolonged fatigue. Individuals vary considerably in how much training they can tolerate. Know your threshold of training. Insert a rest and recovery day regularly to prevent an overtrained condition. Sometimes it takes more than a day—it might take a very easy training week.
Many who decide to start running do so for weight loss. Be careful if you are overweight, because running is a weight-bearing activity and extra pounds add stress to the joints, muscles, bones, and connective tissue. Non-weight-bearing cross-training is especially valuable for losing weight without elevating your risk of injury.
• Commit to a 5K race 3 months in advance.
• Schedule your workouts in advance.
• Get proper shoes.
• Get a training partner.
• Make training a habit.
• Cross-train (see Chapter 6).
• Do the FIRST stretches, drills, and strength training (see Chapters 12 and 13).
Frankie Painter, a personal trainer in Deland, Florida, shared with us her success using the FIRST Novice 5K Program with her clients. Frankie reported that she has a 100 percent success rate with getting beginning runners to complete a 5K in 12 weeks following the Training Program in Table 3.1. She said that “no one has ever tried it and not liked it.” Frankie said the fact that the program is based on time and not speed is very important to them. In addition to following the Novice Program, she stresses the importance of the stretches and strength exercises found in Chapters 12 and 13. She reported that some of her clients progressed to the Intermediate Program in Table 3.2 and the even more advanced program in Table 5.1. Following below is a report that Frankie forwarded to FIRST from one of her clients, Donna Nassick.
For years I watched runners as they ran; through my neighborhood, on the beach, or through the park. They all made it look so easy. Oh, how I wished that I had that sort of determination, discipline, and stamina. I tried once or twice. Got up in the morning deciding to give it a try … how hard could it be? I would run for as long as I could. Then practically collapse with my heart feeling like it would pop out of my chest. I just knew I would never be a runner.
Then one day I heard about a run/walk program that was being offered, with the goal being a 5K. I put the thought of it aside. How could I possibly start to run? After all, I was now 48 years old! But my interest was piqued. I went to the information session to see what it was all about. The trainer, Frankie, made us believe that it was possible with the FIRST run/walk program, so I signed up.
After the first couple of weeks I could not believe I was running a half a mile … without stopping!!! Then the half-mile turned into a mile, then 2 miles. How did running such short distances in the beginning turn into miles? As the weeks went by and I got closer to my goal I knew that there was no other way that I could have accomplished it without the run/walk program and the motivation from my trainer. I am thankful for both.
I did run my goal race, 3.1 miles, without stopping! You would have thought I had run a marathon!! I was that happy!!
Q. How do I get started?
A. First, make sure that you don’t have any health problems that would prevent your starting an exercise program. If you have any existing medical problems or if you are over 40 years of age, we recommend that you get clearance to begin an exercise program from your physician.
A. Get proper shoes and clothing for exercise. There are many good running shoes available, each with different features. Find someone who is knowledgeable about running shoes to assist you in choosing a shoe that fits you properly. Try visiting several running specialty stores and seek advice from the knowledgeable sales assistants. It will take only two or three visits before you see trends in recommendations.
Q. When and where should I run?
A. Whether you run in the morning, at noon, or in the evening is largely a personal preference. Be realistic in deciding what regular schedule you are most likely to follow consistently. You don’t have to work out at the same time each day. Plan ahead and consider your other obligations. Schedule a time for your run and consider it a priority. Consistency is essential in establishing a habit.
Choose a place that is safe to run. A track is a good place to start. Preferably, run in daylight. If you must run in the dark, choose a place that is well lit. You must be mindful of safety and security. Many runners have sprained an ankle stepping off the curb in the dark. It may be a good idea to invest in some reflective gear while you’re at the running specialty store.
Q. How much should I do at first?
A. The FIRST program has three 12-week schedules that progress very gradually. Follow these schedules carefully and you will enjoy the benefits of improved fitness and health, along with the exhilaration of completing a 5K race. It’s important that you don’t try to do too much too soon. It’s equally as important that you are faithful to the program and establish consistency in your training.
If you have done some running in your past or you regularly play other sports-basketball, tennis, cycling, etc.—and are not overweight, you may be able to begin with the intermediate program (Table 3.2) rather than the novice program (Table 3.1). The novice program is for someone who has been inactive and is just beginning to exercise.
Q. What if I am overweight?
A. The FIRST program is not a weight management program. However, regular physical activity expends energy and can assist you in weight loss. You must also be mindful that excess weight can be stressful to your joints and connective tissue. Combining a sensible diet with exercise is the safest and most effective way to reach a healthier weight.
If you are more than 30 pounds overweight, walking rather than running is advisable until you have reduced your excess weight. To help reduce stress on your joints, cross-training on non-weight-bearing exercise machines is also recommended until you have reduced your excess weight.
Q. Should I get a partner to train with or join a group?
A. Yes! Research shows clearly that those who train with a partner or with a regular running group comply better with an exercise schedule. The commitment to others appears to be a powerful motivator.
Q. Why does FIRST recommend starting with a 5K? Many people are joining marathon training groups even though they have no running experience.
A. FIRST believes that you need to establish a solid fitness base gradually before attempting a long race too soon; that can result in an injury. The exhilaration of running a 5K can be equal to or better than that of walking and running a longer race.
As health educators, we are interested in promoting running as a healthy, lifelong physical activity. Progressing gradually and developing the fitness and endurance for a 5K before moving on to a 10K, half-marathon, or marathon is a healthy approach. The physiological development for running peaks after about 8 to 10 years of training. Why not tackle these longer races when you are better prepared physically to do so?
You will have a much better running experience at these longer distances by running shorter races first. Many people join a charity training group without any running experience and complete the longer race—half-marathon or marathon—in survival mode. FIRST wants runners fully prepared for the race distance that they attempt.
Q: As a novice, can I use any of the rest of this manual?
A: Yes, once you complete the novice running program (Table 3.1) and complete your first 5K, then you can refer to the paces provided in the tables for the intermediate program (Table 3.2). After completing the intermediate training program, you will be ready to use the 5K training program (Table 5.1) found in Chapter 5.
5K Novice Training Program
The program is designed to gradually move the inactive individual from walker to runner. It begins primarily with walking interspersed with short intervals of running during a half-hour workout. The first workout in Week #1 includes walking for 10 minutes. Following that 10 minutes of walking, you will run for 1 minute and then walk for 2 minutes, which will be repeated four times. After completing the fourth repetition of 1 minute of running, walk for 10 minutes to complete the workout. Run at a comfortable pace.
W=Walk R=Run
| WEEK | WORKOUT #1 | WORKOUT #2 | WORKOUT #3 |
| #1 | W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min |
W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min |
W: 10 min (R: 1 min, W: 2 min) X 4 W: 10 min |
| #2 | W: 10 min (R: 2 min, W: 2 min) X 3 W: 10 min |
W: 10 min (R: 2 min, W: 2 min) X 3 W: 10 min |
W: 10 min (R:2 min, W: 2 min) X 3 W: 10 min |
| #3 | W: 10 min (R: 2 min, W: 1 min) X 4 W: 10 min |
W: 10 min (R: 2 min, W: 1 min) X 4 W: 10 min |
W: 10 min (R: 3 min, W: 2 min) X 3 W: 10 min |
| #4 | W: 10 min (R: 3 min, W: 1 min) X 4 W: 10 min |
W: 10 min (R: 3 min, W: 1 min) X 4 W: 10 min |
W: 10 min (R: 3 min, W: 1 min) X 5 W: 10 min |
| #5 | W: 10 min (R: 4 min, W: 2 min) X 4 W: 10 min |
W: 10 min (R: 4 min, W: 2 min) X 4 W: 10 min |
W: 10 min (R: 4 min, W: 1 min) X 5 W: 10 min |
| #6 | W: 10 min (R: 4 min, W: 1 min) X 6 W: 10 min |
W: 10 min (R: 4 min, W: 1 min) X 6 W: 10 min |
W: 10 min (R: 5 min, W: 1 min) X 5 W: 10 min |
| #7 | W: 10 min (R: 5 min, W: 1 min) X 6 W: 10 min |
W: 10 min (R: 5 min, W: 1 min) X 6 W: 10 min |
W: 10 min (R: 6 min, W: 1 min) X 5 W: 10 min |
| #8 | W: 10 min R: 1 mile W: 5 min (R: 6 min, W: 1 min) X 3 W: 10 min |
W: 10 min R: 1 mile W: 5 min (R: 6 min, W: 1 min) X 3 W: 10 min |
W: 10 min R: 1 mile W: 5 min R: 1 mile W: 10 min |
| #9 | W: 10 min R: 1.5 miles W: 10 min |
W: 10 min R: 1.5 miles W: 5 min R: .5 mile W: 5 min |
W: 10 min R: 2 miles W: 5 min |
| #10 | W: 10 min R: 2 miles W: 5 min |
W: 10 min R: 2 miles W: 5 min |
W: 10 min R: 2.5 miles W: 5 min |
| #11 | W: 10 min R: 2 miles W: 10 min |
W: 10 min R: 2 miles W: 10 min |
W: 10 min R: 3 miles W: 5 min |
| #12 | W: 10 min R: 2 miles W: 10 min |
W: 10 min R: 2 miles W: 10 min |
W: 10 min R: 3.1 miles (5K) Race W: 5 min |
5K Intermediate Training Program
This training schedule is for the runner who has completed the novice training program or who can run 5 kilometers. The workouts include the basic FIRST key runs described in Chapter 5. The paces for the intermediate program can be found in Chapter 5 (Tables 5.6 and 5.7).
RI=Recovery Interval of 400 meter walk/jog after each repeat.
| WEEK | KEY RUN #1 | KEY RUN #2 | KEY RUN #3 |
| #1 | 10 min warmup run 2 X 400 (RI) 10 min cooldown run |
1 mile warmup run 1 mile short tempo 1 mile cooldown run |
3 miles @ mid-tempo pace |
| #2 | 10 min warmup run 3 X 400 (RI) 10 min cooldown run |
1 mile warmup run 1 mile short tempo 1 mile cooldown run |
3 miles @ mid-tempo pace |
| #3 | 10 min warmup run 4 X 400 (RI) 10 min cooldown run |
1 mile warmup run 1 mile short tempo 1 mile cooldown run |
3.5 miles @ mid-tempo pace |
| #4 | 10 min warmup run 2 X 400, 1 X 800 (RI) 10 min cooldown run |
1 mile warmup run 1.5 mile short tempo 1 mile cooldown run |
3.5 miles @ mid-tempo pace |
| #5 | 10 min warmup run 400, 600, 800 (RI) 10 min cooldown run |
1 mile warmup run 1.5 mile short tempo 1 mile cooldown run |
4 miles @ mid-tempo pace |
| #6 | 10 min warmup run 5 X 400 (RI) 10 min cooldown run |
1 mile warmup run 1.5 mile short tempo 1 mile cooldown run |
4 miles @ mid-tempo pace |
| #7 | 10 min warmup run 400, 2 X 800 (RI) 10 min cooldown run |
1 mile warmup run 1.5 mile short tempo 1 mile cooldown run |
4.5 miles @ mid-tempo pace |
| #8 | 10 min warmup run 2 X 1000 (RI) 10 min cooldown run |
1 mile warmup run 2 mile short tempo 1 mile cooldown run |
4.5 miles @ mid-tempo pace |
| #9 | 10 min warmup run 6 X 400 (RI) 10 min cooldown run |
1 mile warmup run 2 mile short tempo 1 mile cooldown run |
5 miles @ long tempo pace |
| #10 | 10 min warmup run 3 X 800 (RI) 10 min cooldown run |
1 mile warmup run 2 mile short tempo 1 mile cooldown run |
5 miles @ long tempo pace |
| #11 | 10 min warmup run 200, 400, 600, 800 (RI) 10 min cooldown run |
1 mile warmup run 2 mile short tempo 1 mile cooldown run |
5 miles @ long tempo pace |
| #12 | 10 min warmup run 4 X 400 (RI) 10 min cooldown run |
2 miles easy 10 min walk |
5K Race |
I’ve been following your program for the last 2½ years—the total of my running career. I recently used the marathon plan to train for the Detroit Free Press Marathon a couple of weeks ago. I never would have thought that I could do five 20-mile runs AND train in the heat of summer, but I did. It was an exercise in mental toughness just as much as physical.
The stars aligned on race day—beautiful 50 degree weather, well-trained, well-rested, good hydration and fuel strategy in place, and no nagging injuries (which I attribute to my now regular yoga practice). My goal was a BQ time of 4:05. My first marathon, in January, was a mixed bag, but I had a time of 4:09, so I thought this was doable. My real goal—I have to admit—was to run sub-4:00. I had trained at paces based on a great half-marathon and 10K that I ran in the spring, and was targeting 8:50 pace.
The result? 3:53:34, never had a mile worse than 9:05, never felt as though I hit a “wall” (not the same as being fatigued, which I was!), and felt good afterwards. Bonus … I came in second in my age-group (it was a slow field)! My post-race week, I felt much better than my first marathon, and by Wednesday/Thursday I was ready to run again (which I didn’t—took a break instead).
So the next day I joined the hordes online and am now officially registered to run Boston! This year has been a great running experience for me. Sub-2:00 half-marathon, sub-50 10K, and now Boston bound. I’m not sure I can top it for speed—but there are other goals out there.
So thanks from a happy customer and her dog-eared copy of your book.
Maura Gatowski
Beverly Hills, Michigan
Heard about your program last fall and bought the book to train for Grandma’s 2011 with the goal of qualifying for Boston 2012. I had run a half dozen marathons prior to using the FIRST training methods, with a PR of 3:13 when I was 28. I am 37 and have seven kids and a full-time job, so time for training is at a premium. The FIRST program really appealed to me from a time-management standpoint and diversity-in-activity perspective. I followed the program fairly closely and was generally able to run each session at the prescribed pace. Cross-trained on the bike, rowing machine, swimming, and cardio boot camps. No major injury setbacks during training and all systems were go last Saturday in Duluth. Race conditions were very favorable, but in the end, the training methods described in your book are what I believe helped propel me to a PR of 3:08 and a trip to Boston next year. Thanks for putting such a nice book together. It was a constant presence at my side throughout the months of training, and was a great resource for planning and tracking progress against the plan.
Regards,
Dennis Loperfido, CFA
Senior Investment Analyst
St. Paul, Minnesota