The FIRST marathon program includes three running workouts per week—a speed workout, a tempo run, and a long run. Here’s the full, 16-week marathon training program. Participants are also encouraged to cross-train for 40 to 45 minutes on two other days per week.
| Week | Tuesday (speed) | Thursday (tempo) | Saturday (long) |
|---|---|---|---|
| 1 | 8x400m | 3 miles | 10 miles |
| 2 | 4x1200m | 5 miles | 12 miles |
| 3 | 6x800m | 7 miles | 13 miles |
| 4 | 3x1600m | 3 miles | 10 miles |
| 5 | 10x400m | 5 miles | 14 miles |
| 6 | 5x1200m | 5 miles | 15 miles |
| 7 | 7x800m | 8 miles | 17 miles |
| 8 | 3x1600m | 10 miles | 13 miles |
| 9 | 12x400m | 3 miles | 18 miles |
| 10 | 8x800m | 5 miles | 15 miles |
| 11 | 4x1600m | 8 miles | 20 miles |
| 12 | 12x400m | 5 miles | 15 miles |
| 13 | 6x1200m | 5 miles | 20 miles |
| 14 | 7x800m | 4 miles | 15 miles |
| 15 | 3x1600m | 8 miles | 10 miles |
| 16 | 30 min easy w 5x60s | 20 min easy w 3 or 4 pickups | Marathon |
Long run
- Long Run: 10-20 miles / 16-32 km
Tempo run
- Short Tempo: 3-4 miles / 5-6.5 km
- Mid Tempo: 5-7 miles / 8-11 km
- Long Tempo: 8-10 miles / 13-16 km
Speed run
- 400m Repeats + 400m jog
- 800m Repeats + 400m jog
- 1200m Repeats + 400m jog
- 1600m Repeats + 400m jog
The training paces recommended by the FIRST program are somewhat faster than those recommended by other training plans. Of course, with just three running days a week, you should be well rested for each workout. Here are the paces you’ll need to run, each expressed relative to your current 10-K race pace.
BASE PACE: 10-K 10-K is the best run pace you expect at this level at a 10-K race.
Example 10-K: 8 min/miles | 5:00 min/km
| Run type | Pace |
|---|---|
| Long Run | 10-K pace + 60 to 75 seconds/mile |
| Long Tempo | 10-K + 30 to 35 seconds |
| Mid Tempo | 10-K + 15 to 20 seconds |
| Short Tempo | 10-K pace |
| 1600m Repeats | 10-K - 35 to 40 seconds |
| 1200m Repeats | 10-K - 40 to 45 seconds |
| 800m Repeats | 10-K - 45 to 50 seconds |
| 400m Repeats | 10-K - 55 to 60 seconds |
| Run type | Pace |
|---|---|
| Long Run | 10-K pace + 37 to 46 seconds/km |
| Long Tempo | 10-K + 18 to 22 seconds |
| Mid Tempo | 10-K + 9 to 12 seconds |
| Short Tempo | 10-K pace |
| 1600m Repeats | 10-K - 22 to 25 seconds |
| 1200m Repeats | 10-K - 25 to 28 seconds |
| 800m Repeats | 10-K - 28 to 31 seconds |
| 400m Repeats | 10-K - 34 to 37 seconds |
My objective will be to run the Marathon under 4:00 (~3:52).
| Run type | Pace |
|---|---|
| 10-K | 05:00 |
| Run type | Pace |
|---|---|
| Long Run | 05:40 |
| Long Tempo | 05:20 |
| Mid Tempo | 05:10 |
| Short tempo | 05:00 |
| 1600m Repeats | 04:40 |
| 1200m Repeats | 04:35 |
| 800m Repeats | 04:30 |
| 400m Repeats | 04:25 |
WEEK 1
- 8x400m - 04:25
- 5km - 05:00
- 16km - 05:40
WEEK 2
- 4x1200m - 04:35
- 8km - 05:10
- 19km - 05:40
WEEK 3
- 6x800m - 04:30
- 11km - 05:10
- 19km - 05:40
WEEK 4
- 3x1600m - 04:40
- 5km - 05:00
- 16km - 05:40
WEEK 5
- 10x400m - 04:25
- 8km - 05:10
- 22.5km - 05:04
WEEK 6
- 5x1200m - 04:35
- 8km - 05:10
- 24km - 05:40
WEEK 7
- 7x800m - 04:30
- 13km - 05:20
- 27km - 05:40
WEEK 8
- 3x1600m - 04:40
- 16km - 05:20
- 21km - 05:40
WEEK 9
- 12x400m - 04:25
- 5km - 05:00
- 29km - 05:40
WEEK 10
- 8x800m - 04:30
- 8km - 05:10
- 32km - 05:40 (anticipated from WEEK 11)
WEEK 11
- 4x1600m - 04:40
- 13km - 05:20
- SEMI-MARATHON
WEEK 12
- 12x400m - 04:25
- 8km - 05:10
- 24km - 05:40
WEEK 13
- 6x1200m - 04:35
- 8km - 05:10
- 32km - 05:40
WEEK 14
- 7x800m - 04:30
- 6.5km - 05:00
- 24km - 05:40
WEEK 15
- 3x1600m - 04:40
- 13km - 05:20
- 16km - 05:40
WEEK 16
- 30 min easy w 5x60s
- 20 min easy w 3 or 4 pickups
- MARATHON