The FIRST Time Training Program is designed for runners looking to complete their first marathon.

Previous marathon training results indicate that runners are able to run a successful marathon running only 3 days a week, following a specific training plan, and cross-training. The recommended plan is with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. Runners can do the three key workouts in any order throughout the week; however, allow at least one day between the key workouts. Runners are to either cross-train or complete easy runs on other days of the week.

The paces in training program are based on current best 10K RACE pace.

Key Run #1, the pace is 45 seconds faster per mile than your current 10K pace.
Key Run #2, the pace is slightly slower than 10K race pace but faster than average training pace. This pace is referred to as “tempo” or “threshold” pace, 15-30s per mile slower than 10K race pace.
Key Run #3, the pace is determined by your Proposed Marathon Pace ( PMP = 10K pace plus 45 seconds). For the 45 minute 10K performer, PMP = 8:00 /mile pace (7:15 plus 45 seconds).