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.
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) .
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 .
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
1500 yd Z1
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
40 minutes Z1
1 mile Run Zone 1, 5.5 miles Run Zone 2, 0.5 mile Run Zone 1
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
1500 yd Z1