An exercise experiment

Runner's World recently published an article on an innovative training method developed by FIRST (Furman Institute of Running and Scientific Training). The premise: Run a 5k/10k/half marathon/marathon pr with only 3 runs per week! I know, I know, sounds sketchy. I found the article intriguing, and decided I wanted to learn more. I purchased their book, "Run Less, Run Faster" and read up on the FIRST original research (which is actually paraphrased beautifully in the book!)

I am sure the title alone has attracted many lazy people who made running a race their New Year's resolution. But, don't let the title fool you. You may run less, but you run a lot harder and cross train a lot more!

The jist of the program is each training week consist of 3 challenging runs supplemented by 2-3 pretty high intensity cross training sessions and 1-2 days of recovery. Every workout is pretty intense. The research is legit: the program has proven to help reduce the risk of injuries and reduce overall training volume while increasing fitness and performance.

I'm sure others will agree with me when I say I'm skeptical. I've been taught all my life more miles and more time doing sport-specific training leads to faster times. But, I have to say, if this actually works, it is the perfect training method for someone like me: injury-prone, not too much time to devote to training, and desire to enjoy cross training activities along with running.

I also wonder if this training method could be applied to rowing. This would be PERFECT for my Holyoke Rows team. I meet with them three times per week through the summer and fall, and they all work full time jobs and have limited time to train outside practice. Most are also over 40 years old, and may be more likely to suffer from injuries if they don't have adequate time to recover.

So, I've decided to experiment with the FIRST training plan on myself the next three months in my rowing training. I will follow the FIRST 5k training plan and will follow the recommended cross training workouts. All key workouts will be done on the erg, and suggested training paces will be followed. Cross training will include running, cycling, and ellipticaling (is that a word?). Per the advice of the FIRST experts, I will also do sport specific weight training 2 times per week.

I tested myself the past two weeks in the 5k and 2k on the erg. My baseline 5k was 21:59.0. My baseline 2k was 8:10.1. Starting February 1st, I will follow the 12 week 5k plan. My weeks will look something like this:

M: run or bike intervals
T: key wkout 1: intervals on erg and lift
W: run or bike intervals
R: key workout 2: short tempo on erg and lift
F: run or bike intervals
S: key workout 3: long tempo on erg and lift
Su: off/yoga

I will retest both 5k and 2k after the 12 weeks. I will consider a 45 sec-1 min improvement in 5k very successful and a 15-20 sec improvement in the 2k very successful. If I see these improvements, I will train my rowers for their fall race goals using the method! The challenge begins on Monday!