2 miles easy, 2 miles @ ST, 2 miles easy

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Tonight’s workout was taken from a 16 week marathon training program designed by the Furman Institute of Running & Scientific Training (FIRST), and is one of three Key Workouts you’re supposed to complete each week.

On paper it looked pretty easy (one of the reasons I chose it!), but in reality it was actually pretty tough. Without further ado, here it is:

2 miles easy
2 miles @ ST pace
2 miles easy

For those not familiar with the FIRST Training Program, ST stands for Short Tempo. You can easily work out your ST pace, but first you need to know your current 5k pace. Actually, the whole training plan is based on your current 5k pace, so if you don’t know it, either go and race a 5k, estimate it based on a previous performance or perhaps run a 5k time trial. For what it’s worth, my current 5k pace is currently 5:48/mile (derived from a current 5k race time of 18:00).

ST (Short Tempo) = 5k pace + 20 sec.                      = 5:48 + 20 sec.                      = 6:08 min/mile

I live just about 2 miles from a local High School track, so the first part of the workout was a gentle jog to the school. I ran hard for 2 miles on the track (8 laps), with the aim of running 6:08 min/mile (1:32/lap). However, my pace judgment was a bit off and I ended up running too fast, with a maxed out heart rate of 171bpm - not quite at my limit, although I was working hard. The final 2 miles easy was exactly that - a 2 mile jog home to stretch, rehydrate and recover.

Click on the map above for detailed metrics of the workout.

All in all a good, challenging workout, which makes me think the FIRST Marathon Training Program could be exactly what I need for October’s Marine Corps Marathon.