The FIRST training approach recommends 3 days of running and 2 days of cross-training. Although this approach has fewer days of running than many other running programs, the amount of exercise is similar. While we suggest that runners actually run less, our program does not suggest that they exercise less.
We have received many messages from users of the FIRST program describing how the cross-training component has provided welcome variety to their workouts. Many say they were surprised that adding cross-training made the training week more enjoyable. In addition, they agreed that it enabled them to train harder than going for an easy run and that it helped them recover from the quality key runs.
From our FIRST Learning and Running Retreats held on the Furman University campus, we have observed that most runners previously had not completed the cross-training workouts at the recommended intensity. Typically, each group of Retreat participants finds that the cross-training workouts can also be fatiguing. They learn that the bike and rowing ergometer can be taxing when they are used in a focused workout. They find the same to be true of the pool.
Coauthor Scott Murr likes to say that he is a fit person who runs, rather than a runner who is fit. I suppose that, as physical educators, we are not as singularly focused as are many running coaches and authors. We are concerned about total fitness. We have found that cross-training not only contributes to improved running but also enhances total fitness.
Total fitness is an important concept for runners who want to run for a lifetime. Cross-training provides not only the cardiorespiratory endurance necessary for running success, but also the muscular strength, muscular endurance, and flexibility needed to be a strong and enduring runner over many years. Cross-training also contributes to total fitness by developing the body composition, coordination, and balance that reduce the likelihood of injury.
FIRST prefers non-weight-bearing activities such as swimming, biking, and rowing as cross-training activities to complement the three key runs. In this chapter there is a description of the cross-training activities that are commonly used by our readers. Scott Murr describes how to get the most benefit from each cross-training mode. Capitalizing on his knowledge as a 12-time finisher of Ironman Triathlons, six in Kona, Hawaii, we provide a cross-training program to accompany the three key runs. Combining these two training schedules provides a complete FIRST 3plus2 training program.
• Cross-training is typically defined as an exercise program that uses several modes of training to develop a specific component of fitness. In the FIRST program, cross-training is intended to enhance aerobic fitness.
• Yoga, Pilates, Cross-Fit, and P90X are NOT considered part of the 3plus2 cross-training approach. We address why later in the chapter.
• Cross-training replaces easy run days (junk mileage).
• Cross-training helps reduce the risk of injuries.
• Cross-training allows for a tremendous volume of central circulatory training without overuse of a particular muscle group.
• Cross-training allows for a greater daily training intensity. Even though the same muscle groups are utilized, they are being used differently.
• Non-weight-bearing cross-training activities give the legs and running muscles a well-deserved break, promoting recovery.
• Cross-training provides variety to the training regimen.
• Cross-training workouts can be based on time rather than distance.
Cycling is a non-weight-bearing, low-impact exercise that develops aerobic fitness while allowing recovery for the legs from the demands of running. It helps develop the quadriceps, which can balance the strengthening of the hamstrings and calves that results from running. Cycling can also increase hip and knee joint flexibility. Because there is no pounding with cycling, runners often recover quickly and it does not interfere too much with the demands of the key runs. Performing intervals on a bike can also help increase leg turnover while running and can contribute to improved running speed. High-power bike intervals work the leg muscles even harder than uphill running, but without the impact of hard running.
Cadence is important. Most runners who cycle tend to “push a big gear” with a low cadence when cycling. Cycling is more beneficial when runners work on quick pedaling at a cadence of 80 to 100 pedal revolutions per minute.
If you choose to bike outdoors as a means of cross-training, you will find that cycling is much more expensive than running. While running in the rain or cold may not be the most fun, most runners are able to run regardless of the weather. Cycling in the rain is no fun and can be quite risky. Cycling outside requires much more time than a comparable stationary bike workout. Although cyclists generally have fewer overuse injuries than runners, when a cyclist has a wreck, the injuries can be serious.
Indoor bike workouts are safer than cycling outside. Indoor bike workouts can be social and fun and do not require expensive equipment. With an indoor bike workout, runners are able to go at their own effort levels while still doing a group workout. Weather is not a factor.
However, there are a couple of drawbacks to indoor bike workouts. Not all stationary bikes have the necessary adjustments to provide a good fit. Also, because of the variety of indoor bikes, you may not be able to duplicate exact workloads and workouts from one brand to another.
Many runners who begin swimming do so as the result of a running injury. Swimming is an excellent way to improve overall fitness. It increases upper-body strength and endurance while taking much of the stress off the legs. It stretches the hamstrings and increases ankle flexibility, which may aid running performance. Swimming also allows the body to stay active while recovering from a hard run.
Swimming requires much more technique than running. An unfit skilled swimmer can typically outswim a fit runner lacking technique. Runners need to learn how to swim in a streamlined fashion. Once runners feel comfortable moving through the water, they can then start building endurance. There is no doubt that swimming well requires time, commitment, and focused practice, but swimming is achievable for most runners.
While form and technique are important for running, they are much more so for swimming. Without good swim technique, runners often tire before they are able to get a good cardio workout from swimming. For this reason they do not swim regularly. Swimming can be a great cross-training workout for runners if they will be patient and stick with it.
If you want to incorporate swimming as part of your training, FIRST suggests that, just as with the run, you have a plan for the swim workout. A reasonable goal for a runner would be to stay in the water for 30 minutes and move as much as possible. For example, swim one lap, rest 15 seconds, kick one lap using a kickboard, rest 15 seconds, and repeat this sequence for 30 minutes. You could look at this as an interval workout in the water.
Most runners hate kicking because they feel like they are working hard while making little progress down the pool. Commit yourself to the kicking. You will get better and so will your lower leg and ankle flexibility.
If you do not give up on swimming, you will make quick gains. Just as with your running, set a goal for each workout. For example, the first short range goal might be to swim 400 yards/meters nonstop, gradually increasing your goal to 1500 yards/meters.
(these are tips for runners who swim, rather than for competitive swimmers)
• Rather than swim with a fast arm turnover, strive to keep the strokes long and relaxed. Distance per stroke is more important than the number of strokes per minute. Count the number of strokes you take for one length of the pool; try to get your stroke count close to 20 (for a 25-yard pool).
• Develop good breathing technique—remember to exhale completely with your face in the water before rolling your head to the side to breathe. If you find that you are getting out of breath quickly, ask a swim instructor to offer some tips on your swim stroke.
• Since runners are accustomed to using their legs for propulsion, many who start swimming kick too hard. Swimming is primarily an upper-body activity since kicking provides only about 10 percent of the forward propulsion. Many runners kick hard because their kick is inefficient. That’s because they have tight and inflexible ankles. Consequently, most runners do not like kick sets. However, kick sets not only help with aerobic fitness but also help improve ankle and lower leg flexibility. Scott insists that the improved ankle flexibility achieved through kicking has helped his running.
• Try to simulate normal running style.
• Raise the knees up to about hip height, then push down and slightly backward with the foot.
• Bend the arms in a 90-degree angle and swing them from the shoulder.
• Avoid leaning forward from the waist. Keep the hips in line under the shoulders.
• Keep a loosely closed fist and let the legs move you forward.
• Keep the abs tight to support the back.
Deep water running (DWR) means running while submerged neck deep without being able to touch the bottom of the pool. DWR simulates running on land but with no impact and no weight on the joints. DWR is probably the most recommended activity for the injured runner.
A flotation device, such as a water-jogging belt, can be worn; however, use of a flotation belt also reduces the work intensity. DWR uses the same motion as running on land and is the most biomechanically specific form of cross-training for the runner.
Because water is more resistant than air, DWR results in a lower leg turnover or stride cadence. This may be a disadvantage of DWR. Since DWR may “train” a slower neuromuscular firing pattern than typical running, FIRST suggests that DWR be used as a cross-training mode only when the runner is injured.
Rowing is a good cross-training choice for runners. Most runners are able to quickly learn the motion required.
Rowing is a total-body, non-weight-bearing exercise. It works both the upper and lower body, taking the major muscles through a wide range of motion, which promotes good flexibility.
Because it is an indoor activity, rowing can be done anytime. Finally, rowing is self-paced, so runners of all abilities can use it to develop fitness.
Q. How often should I cross-train?
A. With the three key running workouts, include a minimum of two cross-training workouts per week. the number of cross-training sessions is dependent on the total training volume that is reasonable for your fitness level and available time for training, as well as the amount of running that you are doing. Some runners are able to tolerate and benefit from four or more cross-training workouts per week.
Q. How long should cross-training sessions be?
A. Rather than take a 30- to 45-minute easy run, you can cross-train at a higher intensity for the same duration. When cross-training, base workouts on time rather than distance. Just as with running, you can have short, intense cross-training workouts made of short, high-intensity work intervals interspersed with rest bouts. Or mirror tempo workouts with a hard 20- to 25-minute effort. Or imitate the long run with a 2- to 3-hour moderate-intensity workout.
Q. How do I measure the intensity of cross-training workouts?
A. Many aerobic fitness machines have some built-in measure of work output or speed that you can use to judge your effort. Perceived exertion is also a valid measure of exercise intensity. In other words, a 45-minute spin workout at a moderate cadence with little resistance may be an “easy” workout, while a 30-minute spin workout with a faster cadence and moderate resistance may be a “hard” workout.
For cross-training workouts, we ask runners to use perceived exertion for determining the intensity. It would be very difficult, without knowing an individual’s fitness for a specific exercise mode or piece of equipment, to recommend a specific workload—leg strength influences your workload on the bike and swimming technique greatly influences your lap times in the pool. Because heart rates vary for the same perceived effort from one mode to another, we do not use heart rates for determining exercise intensity.
Q. Can I cross-train and run on the same day?
A. Yes. Even though the 3plus2 program designates running and cross-training workouts on separate days, an individual seeking a high volume training regimen can supplement the 3plus2 training program with additional cross-training workouts on running workout days. Although most runners will not be eager to add extra training after the intense FIRST run workouts, cycling or swimming can be good cooldown recovery activities after a run. They can also extend a run workout without extending the time of running-related muscular and connective tissue stresses. So that additional cross-training does not interfere with the key run, we recommend that those who want to cross-train and run on the same day complete their key run first.
Q. What are the best cross-training activities for runners?
A. It is important to choose activities that complement your running. A priority is to give the running muscles a break. Activities such as swimming, rowing, and biking all give good cardiovascular benefits without stressing your lower legs and running musculature. These are non-weight-bearing activities that help give the legs and running muscles a well-deserved break, promoting recovery.
Cross-training is an integral part of the FIRST training approach. It is important that you avoid all-or-nothing thinking. New activities require time before one acquires a feel for the activity. Finally, as with running, it is important to learn the sense of proper pacing for the various modes of cross-training.
Q. Can Cross-Fit, P90X, or similar types of activities be used for cross-training?
A. Cross-Fit, P90X, and other approaches to exercise can be intense workouts that can be beneficial for overall fitness. Some of the exercises used in fitness programs are very technique-dependent, and if your form/technique is not good, you are asking for injury.
Intense, short workouts may not be compatible with a runner’s desire to get faster over a long distance. These intense workouts are often shorter than 20 minutes, with the focus primarily on the anaerobic component rather than the aerobic component. Short and intense workouts may not be the best approach for helping a runner get faster for a 10K, half-marathon, or marathon. The FIRST cross-training workouts are intended to further develop aerobic fitness.
Cross-Fit and P90X-type workouts are not optimal cross-training workouts in the FIRST 3plus2 program; however, they may contribute to a runner’s muscular strength and endurance (see Chapter 12 on strength training for runners) as long as they are not so muscularly intense that they have a detrimental impact on the next run workout.
Q. Can jump rope be used for cross-training?
A. Jumping rope is a great exercise and is considered a mode of cardiovascular exercise. But FIRST recommends non-weight-bearing activities for cross-training. Jumping rope is not just a weight-bearing exercise; it also tends to stress the lower legs. Runners often need to be cautious about the amount of stress they put on their Achilles tendons, and the gastrocnemius and soleus muscles. Jumping rope is not an acceptable mode of cross-training in the FIRST program.
Q. Is spinning class acceptable for cross-training?
A. Spin classes can be quite challenging. They can be good workouts every now and then. Most spin classes vary considerably in effort during the workout as a result of changes in resistance and spin rate. Spin classes are good because they can force you to work harder than you might otherwise.
Q. Can elliptical machines and stair climbers be used for cross-training?
A. Because they are weight-bearing modes that simulate running (without the pounding), this mode is not recommended for cross-training in the FIRST 3plus2 training program. FIRST promotes cross-training in non-weight-bearing modes in an attempt to give the running muscles a recovery opportunity. Elliptical machines are a viable substitute for running during recovery from certain types of injuries.
If you choose an elliptical cross-trainer or stair climber, for proper use of the equipment and a higher-intensity workout, avoid holding on to the handrails.
Q. Should I taper the cross-training before a race? How much?
A. The goal for a runner is to arrive at the start line of a race healthy, fit, rested, and ready to race. During the week leading up to the race, we recommend that runners reduce their training volume and skip the cross-training.
Q. Does yoga count as cross-training?
A. Yoga does not provide the steady, rhythmic activity that provides the cardiorespiratory training needed for improving aerobic fitness. It definitely offers other benefits, such as flexibility, strength, and core training; however, it is not a substitute for the cross-training recommended in our 3plus2 program.
Q. Does weight training count as cross-training?
A. No. FIRST considers cross-training an aerobic workout without the pounding of the legs, an activity designed to complement high-quality run training.
The variation principle has several meanings. After quality run training, runners should cross-train to give their running muscles a chance to recover. The variation principle also refers to utilizing training cycles to vary the intensity and volume of training to help athletes achieve peak levels of fitness. The variation principle also means that athletes should change their exercises or activities periodically so that they do not overstress a part of the body. Changing activities also helps runners maintain their interest in running.
It may appear that the specificity principle and variation principle are incompatible. The specificity principle states that training must be specific to the desired adaptation and the variation principle seemingly asserts the opposite: train by using a variety of activities. The incompatibility is resolved by the degree to which each principle is followed. More specific training is better to the extent that it can be tolerated, but it can become exceedingly boring and risky. Thus, some variety that involves the same muscle groups is a useful change.
Below are descriptions of cross-training workouts that will enhance your running. Scott Murr has coached many triathletes and helped many runners use cross-training to complement their training. He has drawn on his own experience as a competitive triathlete from sprint triathlons to the Ironman distance to develop effective training workouts. As we have stressed throughout this book, substituting different modes of aerobic training for running workouts can have multiple benefits—reduced likelihood of an overuse injury, increased recovery time for running muscles, variety in training, and even increased training intensity. Scott’s suggested cross-training workouts are in Tables 6.1–6.4.
We provide a progressive cross-training program that accompanies the 5K and 10K running schedules and one that accompanies the halfmarathon and marathon running schedules. The cross-training programs give two bike workouts, a rowing workout, and a swimming workout in conjunction with the 16-week run training programs.
Runners should select two cross-training workouts for the corresponding week of their run training. These workouts complement the three key running workouts and are an integral part of the FIRST program.
You can repeat a workout twice or you can do a workout of a different mode. Scott recommends that you choose different workouts and different modes for variety. It helps to keep the workouts fresh.
Most runners use cycling as their primary choice for cross-training. Tables 6.1 and 6.3 include two cycling cross-training workouts for each week for the 5K and 10K running schedules and half-marathon and marathon running schedules, respectively. The cross-training workouts for the longer race distances are lengthier.
Tables 6.2 and 6.4 include rowing and swimming workouts for each of the training weeks for the 5K and 10K and half-marathon and marathon running schedules, respectively.
Because there is not a comparable measure of intensity among different types of equipment, we suggest that runners use perceived effort as a reference for cross-training effort level or intensity. The effort levels for the cross-training workouts are described in terms related to your key run efforts.
For example, a cross-training workout labeled as “tempo” would be similar to the perceived effort of a Key Run #2 tempo run. A “hard” effort would be similar to the perceived effort of a Key Run #1 track repeat. An “easy” workout is comparable in effort to a warmup, cooldown, or recovery interval.
Cycling Workouts for 5K and 10K Training
Easy = effort similar to warmup and cooldown; Tempo = effort similar to Key Run #2; Hard = effort similar to Key Run #1.
| WEEK | CYCLING WORKOUT #1 | CYCLING WORKOUT #2 |
| 12 | 10 min easy 8 min tempo 7 min easy |
10 min easy 10 min tempo 5 min easy |
| 11 | 10 min easy 2 x (2 min hard, 2 min easy) 5 min easy |
10 min easy 14 min tempo 6 min easy |
| 10 | 20 min tempo gradually increasing the effort as the workout progresses from 5-20 min | 5 min easy 15 min tempo 5 min easy |
| 9 | 10 min easy; 2 x (1 min hard, 3 min easy); 5 min easy | 10 min easy 5 min tempo 5 min easy 5 min hard 5 min easy |
| 8 | 8 min easy 15 min tempo 7 min easy |
10 min easy; 5 x (1 min hard, 4 min easy); 5 min easy |
| 7 | 10 min easy 10 min tempo 5 min easy 10 min tempo 5 min easy |
10 min easy 8 min hard 5 min easy 7 min hard 5 min easy |
| 6 | 10 min easy 2 x (10 min tempo ½ mile at MP) 5 min easy |
25 min tempo gradually increasing the effort as the workout progresses from 5-20 min |
| 5 | 10 min easy 6 x (1 min hard, 4 min easy) 5 min easy |
10 min easy 10 min tempo 10 min easy 5 min hard 5 min easy |
| 4 | 10 min easy 30 min tempo followed immediately by 10 min easy running |
30 min easy |
| 3 | 10 min easy 30 min tempo 5 min easy |
10 min easy; 2 x (2 min tempo, 2 min easy); 5 min easy |
| 2 | 10 min easy 20 min tempo 10 min easy |
30 min easy |
| Race Week | During the week leading up to your race, you may skip the cross-training. The primary goal is to get to the start line, feeling rested and ready to run your best. | |
Rowing and Swimming Workouts for 5K and 10K Training
Easy = effort similar to warmup and cooldown; Tempo = effort similar to Key Run #2; Hard = effort similar to Key Run #1.
| WEEK | ROWING WORKOUTS | SWIMMING WORKOUTS |
| 12 | 8 min easy 3 min tempo 3 min easy |
20 x (kick 1 length, rest 30 sec), using a kickboard |
| 11 | 7 min easy 4 min tempo 5 min easy |
12 x (swim 1 length, rest 15 sec, kick 1 rest 20 sec) |
| 10 | 5 min easy; 4 x (1 min hard, 1 min easy); 4 min easy | 20 x (kick 1 length, rest 20 sec), using a kickboard |
| 9 | 5 min easy; 2 x (3 min tempo, 1 min easy); 5 min easy | Swim (any stroke) and kick for 20 min nonstop |
| 8 | 5 min easy 12 min tempo 3 min easy |
5 x (kick 2 lengths, rest 15 sec, swim 2 lengths, rest 30 sec) |
| 7 | 10 min easy 15 min tempo 5 min easy |
3 x (1 length fast, 1 length easy; 2 lengths fast, 2 lengths easy; 3 lengths fast, 3 lengths easy; 2 lengths fast, 2 lengths easy; 1 length fast, 1 length easy) with 1 min rest between sets |
| 6 | 5 min easy 2 min hard, 1 min easy 3 min hard, 1 min easy 4 min hard, 1 min easy 3 min hard, 1 min easy 2 min hard, 3 min easy |
5 x (swim 8 lengths immediately followed by kicking 2 lengths) Rest 1 min between sets |
| 5 | 5 min easy 10 min tempo 5 min easy 10 min tempo 5 min easy |
Swim (any stroke) and kick for 25 min nonstop |
| 4 | 5 min easy; 4 x (3 min hard, Cycle 2 min easy); 5 min easy | 10 x (swim 2 lengths, rest 15 sec); kick 4 lengths; 10 x (swim 2 lengths, rest 15 sec) |
| 3 | 5 min easy warmup; 1 x (4 min hard, 1 min easy); 4 x (1 min hard, 1 min easy); 2 x (3 min hard, 1 min easy); 4 x (1 min hard, 1 min easy); 4 min easy cooldown |
Swim 4 lengths easy 3 x (2 lengths easy, 2 lengths fast; 30 sec rest); 6 x (1 length easy, 1 length fast, 15 sec rest) |
| 2 | 5 min easy 20 min tempo 5 min easy |
Kick 4 lengths Swim 20 min Kick 4 lengths |
| Race Week | During the week leading up to your race, you may skip the cross-training. The primary goal is to get to the start line, feeling rested ready to run your best. | |
Cycling Workouts for Half-Marathon and Marathon Training
Easy = effort similar to warmup and cooldown; Tempo = effort similar to Key Run #2; Hard = effort similar to Key Run #1.
Rowing and Swimming Workouts for Half-Marathon and Marathon Training
Easy = effort similar to warmup and cooldown; Tempo = effort similar to Key Run #2; Hard = effort similar to Key Run #1.
I signed up to do the Lakefront Marathon in Milwaukee. The program I was using wasn’t working for me and my trainer turned me on to the FIRST training program. Most first-time marathon training programs assume you have no running experience. I had lots of experience, it was just long ago.
After reading your book I started to see that everything was clicking. The program was just like track and cross-country practice. Not only did I have to run a specific workout, but I had to do it in a specific time with a certain amount of recovery. The workouts were intense. Especially in the beginning. Towards the middle of the training I felt like I owned the workout.
How did I do? I ran the first marathon of my life, feeling great, with the pacer at 7:38 pace through the 24th mile and only 30 yards behind through 25. Then I hit the wall and finished in 3:21:06. Missed qualifying for Boston by 7 seconds. I’ll get it next time.
Thank you for allowing me to run 28 minutes and 19 seconds faster than my race prediction time based off of a half-marathon that was run just 2 weeks prior to starting with your method. It really works and was fun and challenging at the same time. Mixing up the cross-training also really helped to keep me motivated. I have bought three more copies of the book and gave them to my trainer, my brother, and my best friend. I also continue to share the information on your Web site with anyone I can catch, and thanks to your program, that number keeps getting bigger.
Keep up the good work and thanks again!
Bob Sage, DPM
Podiatrist
Beloit, Wisconsin