FULL MARATHON TRAINING GUIDE
The FIRST marathon training program is designed around three key running workouts per week; a speed workout, a tempo run, and a long run. Participants are also encouraged to cross-train for 40 to 45 minutes on two other days per week, which could include another form of aerobic exercise, high intensity interval training (HIIT), yoga, or strength training.
HALF MARATHON TRAINING GUIDE
This 14-week training schedule below is aimed at optimizing performance and minimizing risk of injury while training for the half marathon. The key to running injury-free is adequate recovery from longer runs. The days of the week in the schedule give an example of how to layout your weekly runs to allow enough recovery. Please also consider cross training on non-running days to help your body recover prior to your next run.
COUCH TO 5K TRAINING GUIDE
A 5K—3.1 miles—is an ideal race distance for beginning runners who can be prepared and standing at the starting line after only a few weeks of training. This 8-week training guide is designed to optimize performance and minimize the risk of injury. Use it to layout your weekly runs and recovery time. You can alter the ays to work with your schedule, but try to keep the general layout of the training module.