FIRST Run Less Run Faster: Half Marathon Level 1 80/20 (Pace-based, 3 to 4 Hours per Week)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:32

The FIRST training plan, from the book "Runners World, Run Less, Run Faster: is an 8-16 week training plan aimed at runners who do not have a lot of time to run and who want to increase their times, but doing few shoots .
The authors state that this training will be sufficient to achieve the following adaptations: improvement of oxygen consumption, lactate metabolism, economy of stride and fund. The FIRST plan consists of carrying out a race training 3 days a week, in which the quality to the quantity prevails, 2-3 days of cross-training (swimming, cycling, strength) and 1-2 of rest.

SPEED TRAINING
The quality training consists of a 10-15 'warm-up, followed by several series ranging from 400 meters to 1,500 meters, with the repetition step slightly lower than your 5K step (about 10-15 "less). .
To end the session, jog gently at 65% of your FCMaxima for 10 minutes.

RESISTANCE TO SPEED
This session also starts with 15 minutes of warm-up and ends with a 10-minute calm lap.
The main part of the session consists of a continuous race at constant speed and maintaining a high pace, covering a distance of 5-8 kilometers at a smoother pace of your pace of competition in the 5K (20-30 "lower) .
LONG STRIP
The main part of this session will also be composed of a continuous race and constant speed, but the passing time will be lower than the speed resistance, approximately 45 "-1" slower than your pace of competition in the 5K .

Sample Day 1
0:39:00
54TSS
RSI2

5 minutes Run Zone 1, 5 minutes Run Zone 2, 8 x (1 minute Run Zone 5/2 minutes Run Zone 1) 5 minutes Run Zone 1

Sample Day 2
0:30:00
1372m
23TSS
SRe1

1500 yd Z1

Sample Day 3
0:38:00
54.8TSS
RT2

5 minutes Run Zone 1, 5 minutes Run Zone 2, 18 minutes Run Zone 3, 5 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 4
0:40:00
20TSS
CRe5

40 minutes Z1

Sample Day 6
1:00:00
7mi
85TSS
RL2

1 mile Run Zone 1, 5.5 miles Run Zone 2, 0.5 mile Run Zone 1

Sample Day 8
0:39:00
56.2TSS
RSI3

5 minutes Run Zone 1, 5 minutes Run Zone 2, 6 x (1.5 minutes Run Zone 5/2.5 minutes Run Zone 1) 5 minutes Run Zone 1

Sample Day 9
1372m
SRe1

1500 yd Z1

Tricoachec
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Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.