Hansons three days per week plan

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	Speed Work	Tempo Run	Long Run
1	8 x 400m	3 Miles	10 Miles
2	4 x 1200m	5 Miles	12 Miles
3	6 x 800m	7 Miles	13 Miles
4	3 x 1600m	3 Miles	10 Miles
5	10 x 400m	5 Miles	14 Miles
6	5 x 1200m	5 Miles	15 Miles
7	7 x 800m	8 Miles	17 Miles
8	3 x 1600m	10 Miles	13 Miles
9	12 x 400m	3 Miles	18 Miles
10	8 x 800m	5 Miles	15 Miles
11	4 x 1600m	8 Miles	20 Miles
12	12 x 400m	5 Miles	15 Miles
13	6 x 1200m	5 Miles	15 Miles
14	7 x 800m	4 Miles	10 Miles
15	3 x 1600m	8 Miles	10 Miles

The FIRST Paces

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.

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