Did anyone use it for their fall marathon? Thinking about using it for a spring marathon-looking for reviews
If you’re talking about the 3x a week plan, then I think it was one of the worst things to happen to running. Convinced lots of people that they could run marathons without running a lot. I used to more or less follow the Furman plan. Got some decent results - sub-3hr marathon (barely). I’d have probably been stuck at the 180 minute range until I read the BarryP plan here. Started running more frequently. That, combined with some of the the sage advice of JoeO among others, took me to sub-2:50. I’m now looking to go sub 2:45. Not only am I faster, but I recover better. I used to think 30 miles per week was a lot. I now think 80 miles is a lot. The problem with only running 3x is that you really can’t build serious mileage. Even if all three runs were 20 milers, you’d max out at 60 mpw. Realistically, most people probably top off at 35 miles. If you want to run fast, it’s important to run all the time.
A cut-n-paste from my Fall Marathon training thread response follows. While I wouldn’t say it’s the worst thing to happen to running like denali2001 does, I do plan to up my mileage for the next one, knowing now that I can manage the long runs with no injury.
Run & Done: Scotiabank Toronto Waterfront Marathon
Sunday 16 Oct.
3:34:15, 61/293 AG
My first 26.2, trained with the F.I.R.S.T. plan, 16 weeks, 3 runs/week + 2 x/training workouts.
Longest runs: 5x32km sprinkled throughout.
In a nutshell: very happy with the results, finished healthy & happy, which was my first priority. BQ ( < 3:30) would have been nice but that just gives me a carrot for the second one. For a 52 y.o. who couldn’t manage > 5k two years ago I think this bodes well for the future. Recovery’s been seamless, no issues.
While I am glad I chose the Run Less - Run Faster plan and proud I hit all of the workout milestones etc… I may try something more “Slowtwitch-y” for the next.
The simple fact of the matter is: I found that I love running too much to abide with only doing it three times/week! I was often itching to lace up on a given day when I’d realize it was instead time for either a cross-training w/o or a day off. I think the F.I.R.S.T. plan is a good one and I would recommend it to anyone except those who really love running! It is based on solid principles and common sense, but I just crave more mileage. I will likely take the best of what this offers - like the precise paces for each of the three speeds of w/o - and blend it with whatever plan I go with in the future. Currently have JD’s book coming in from Amazon, but open to other opinions (ha! - no worries, will use the Search function)
Other improvements I will incorporate: serious, dedicated body-weight training in the off-season, as I think my limiters were primarily my geezerly large-muscle groups. Hydration & electrolytes were executed according to training, so I suspect it was simple fatigue that caused cramps to knock at my door after 35kms.
Look up BarryP’s 3-2-1 plan - that’s the way to ramp mileage safely. I think the Furman plan is based on theoretical physiological principles but not the ones that really take part in determining a successful marathon. Marathons aren’t about running fast. They’re about not slowing down. Unless you’re an elite athlete, MP is largely aerobic. People fail at the end because they lack the muscular/strength endurance to hold pace not because of VO2 max. Running every day makes us stronger and economical. And we recover better, if you ask me.
Everyone thinks that all the extra days off are so good for them. I’d disagree. Here’s why. Let’s say that I run 60 miles in a week constructed as 6x8mi and one 12 miler. A lot of people would say, “Gee, I could never handle that!” But think about the math. All my runs represent less than 15% of my weekly volume and my long run is just 20%. Compare that to a Furman runner doing 2x6mi and 12mi. Each of those 6 milers are 25% of weekly volume and the long run is 50%. Even if I only run 6x a week, say increasing the daily run to 9 miles and increasing my long run to 15, my long run still represents the same share of my weekly load as that “daily” run in the Furman plan.
I’ve done the FIRST program for 3 marathons and have been pleased with the results. Over time, I’ve added a fourth easy run and increased the distances of each run slightly (e.g., building to 23 mile long run instead of 20 miles), but my volume still maxes out at ~45 mpw. I think the reason that this program works well for me, though, is that I’m still swimming a lot (12-20 km per week) and biking at least twice per week, so it’s a little more than the cross-training volume that they suggest.
For half and full ironman training, I follow their marathon strategy pretty closely: one interval, one tempo, one long run per week, plus an easy’ish run (3-7 miles) after my long ride. With that strategy, my IM run has gone from 4:27 to 3:34, and I’m really not a good runner.
I hear all the feedback that the long run shouldn’t be more than xx% of the weekly volume, but before this season, every time I ran on consecutive days (with or without a long run), it was painful and slow. This is the first year that I’ve been able to run two, sometimes three days in a row without being miserable. I still don’t think that I could tolerate 6 days a week running. But I guess that’s why I’m a guy who runs and not a runner!