Furman Training: Run Less Run Faster
Saturday, May 30, 2009 at 7:46 PM | Dena Harris 
I've spent the last couple of weeks researching various training programs. I'm running the Chicago Marathon on October 11th, which means my "go" date for summer training is June 21st... right around the corner.
After reading and discussing the matter with several knowledgeable running friends, I've decided to put my fate in the hands of the Furman marathon training program. My friend Thad, known in the blogging sphere as Runnerdude, posted a recent entry about the program.
The appeal of the program is that you only run 3 days a week. The flip side of that is these are focused (read: hard) runs. No casual chit-chatting with fellow runners on this program. The first run is intervals on the track and the pacing charts are brutal. The second run is a tempo run, usually run at 70-80% effort. The final run is the long run but unlike most programs that encourage you to do LSR's (long slow runs), this program keeps you moving at almost race pace. And the mileage is insane. Week one kicks off with a 13-miler and I think we do our first 20 miler by week 4. Most programs spend all summer building up to the 20 miler.
The other part of this program is cross-training two days/week. Unfortunately, yoga and weights don't count as cross-training. On Monday, I'm calling Play It Again Sports about getting the monster weight machine out of our exercise room and buying either a used stationary bike or elliptical machine. I'm also working out 2x/week with my trainer, Ben Roberts. I LOVE the personal training. I leave with my knees and arms shaking from exhaustion and yet I feel strong.
Wanna buy a weight machine?
Being honest, I'm not sure I'm tough enough to hang with this program. But I've bonked on my last two marathons so I feel like I need to something to shake up my training to a new level. I'm also concerned about being able to stay true to this program and rejoin my running group. I'll be on a different schedule than the group which may not work to anyone's advantage. But I've run with this group for over 2 years now and I can't imagine not reconnecting with everyone this summer. The bonding over group runs is my favorite part of running. However, Thad and I are tossing around the idea of finding Greensboro runners following the Furman plan and maybe forming a little off-shoot group? Plus, my running pal Marshall who I trained for this last marathon with is using Furman and we'll do most if not all of our long runs together.
So we'll see. Right now, I need to focus on training for the training program. I'm not kidding. I'm nowhere near the times I need to be running just to hang with the training program for a 3:45 marathon. I think I'm going to have a quick reality check and realize I can only train at the 4-hour marathon mark and even that is going to test me.
One other thing I need to work on is reclaiming my enthusiasm. This last marathon shook my confidence more than I realized. I feel more fear than excitement about this summer's training. That's a problem. If I'm already making mental excuses on why I can't do this or complete that, I've lost before I've even begun. I think rejoining my running friends and getting in a few good runs will help. With traveling and recovering from traveling, I've kind of been out on my own for a couple of weeks.
Here's one thing that could cheer me up. Know anyone who wants to buy a home gym?
Cheers,
Dena
Reader Comments (16)
Hey Dena,
We sold our exercise machine through Play It Again Sports as well. Just call first to see if they need one because they don't just take anything all the time. My vote would be for the elliptical machine over the bike too. Just think of all your family that will be with you in October and maybe that will help spark some excitement :) We're excited on this end to see you then! Good luck with your training. All I have to say is better you than me out there :)
Nicole
Found out elliptical isn't an option for the training program. =( Cross-training days must be non-weight bearing, which leaves cycling, swimming, or rowing. I haven't been on a rowing machine in over a decade. Not sure I'm coordinated enough. And those are HARD. I called Play It Again Sports today and sent them a photo of the gym. I hope they'll agree to come haul it off.
I am with Nicole, get the elipitcal. We have one and it seems to really help in my stamina and joints. As you know I need hip replacements and this is the best thing for keeping my hips loss. Good luck.
Love ya
I'm using this program for my first marathon with an additional 60 minute run @ planned Marathon pace.
I've only been running a year and have completed 3 half marathons and a 20K. I used Jeff Galloways run /walk for the first 2 half marathons and then the last 5 weeks of the FIRST program for my last half and 20K.
This program helped me cut 8 min of my half time in 5 weeks!! I ran a 20 k the following weekend at the same pace so it wasn't a fluke!!
Rob - WOW. Impressive results. Thanks for sharing. I'm now in week 3 of the training and can already see results. I think this program is going to prove itself for me. Congrats on some great results.
I am just finishing week 2. My Marathon is Detroit Free Press. The book says that once you can do a workout with moderate effort to move to the next pace. I started with the Time goal 3:40 program and this week I moved to the 3:35. Week 2 was probably the same intensity that I trained at for the half. The following weeks look scary!! LOL
No kidding. Did you see that 8 x 800 workout week? ACK! So far I'm hanging with the paces for a 3:45 marathon, but just barely. Tempo and long runs are okay but the track work just kills me.
That's exactly my thoughts too - the track workouts are the hardest! I technically should be sticking in between the 340 and 345. Because the book says half marathon is the best predictor - I am using my last half of 145:12. Since I found the tempo runs moderate I moved to the 335 program. Week 3 should be fun.
I'm just finishing up the FIRST 3:35 program - overall I was able to keep up with the Tempo runs and long run paces, but the track workouts were hard. I either fell shy of some times or increased the rest interval during some workouts.
My last 13 miler - I decided to run a bit faster than the assigned pace and was able to maintain 7:46 pace which is another 15 sec/mile better than my last half. This week I have my last 10 miler and will run it a more reasonable race pace (8-8:15)
Hey Rob - my marathon is Sunday. I just did the last interval workout today which actually felt easy. I've been doing intervals on the treadmill vs. track though, so that helps. For the most part, like you, I've kept up with the times. I'm still not convinced that MENTALLY I have a 3:45 marathon in me but I am a believer in this program. I'm stronger and faster than I've ever been. I'll use it to to train in the future, for sure.
Sounds like your race is a week after mine. GOOD LUCK and let me know how you did!
Good luck - You can do it! I feel the same way - this program has made me feel stronger as a runner.
I have just started the FIRST training program for the half-marathon. I'm three weeks in. Every run is kind of an ass-kicker, but like you all, I have the most challenge with the track workouts. I do feel energized, though, and am working at such a higher intensity than I have in the past, that I can't help but think this will offer some results. I just did the longest track workout I've ever done. I feel proud just to have completed the track workout, even if I can't hit all the paces. I find myself enjoying naps during this training!!
Jennifer - I've used this program for 2 marathons and met my time goals in both. My experience is that if you follow the training, it absolutely pays off, in a big way. I bet as you go along, you'll find yourself able to meet the prescribed paces. Good luck!!
Dena,That is so exciting to hear. I am hoping to take 3-4 minutes off my half-marathon time. I have been interested in how this actually works for people. I've done 5 marathons, and generally got close to my goals, but often felt ragged during the actual run. I am hoping when I try this plan for the marathon, it may help me maintain my stamina.
Found this site as I was looking for runners who'd used the FIRST prog and wondering how they felt just before their marathon...
I followed the programme on the website first found I could happily exceed my PMP, which according to the calculators was a bit conservative. But part way through, found my pace was actually dropping off or taking a lot more effort. Worried I'd overtrained, I cut back a bit, and after the last long run, I have really backed off. I am now just 2 days from my first marathon and did 3 miles at what was my original PMP... No way could I keep going at that for a marathon... I think I feel less fit than when I started! My 1/2 marathon PB back in Jul was just under 1:39 on a hilly course, now 8 minute miles for 3 flat miles feel hard!
Guess I'll just go and run and try to enjoy the 26.2 miles on Sun but already prepped for the disappointment of not reaching my original goal or achieving what I thought I should be capable of. Too late for this one but would appreciate anyone's thoughts on whether this is normal or what I might have done wrong?!?
Hi Chrissiem,
Wow, that's tough. I'm wondering if since the paces originally weren't too hard if there's maybe some sort of nutrition issue that's going on? That's just a guess. You may want to e-mail the authors of the "Run less, Run Faster" book. I've e-mailed them with questions about the training and they're very prompt in responding and give you an individual (vs. stock) answer. Regardless, GOOD LUCK with your race and I hope you have fun. Report back and let us know how it went.