FIRST to the Finish 5K Training Program

The Furman Institute of Running and Scientific Training (FIRST) 5K training program is based on results
from FIRST’s training studies. Results indicate that runners are able to improve race performances running
only three days a week, following a specific training plan, and cross-training. Pacing is a crucial component
to this training program. From our running experience and previous research, it appears that training
intensity is the most important factor for improving the physiological processes that determine running
performance.

Training program paces are based on current best 5K RACE pace. To determine your various training paces
for this 5K training program, you will need a current 5K race time. Convert your 5K race time from
minutes and seconds to a decimal figure For example, a 22:18 time for a 5K would convert to 22.3
Step 1. Your 5K race time in minutes:seconds:
Step 2. Your 5K race time in decimal form: (divide seconds by 60 to convert to decimal format)

Step 3. Your 5K race pace in decimal form: _________________ (divide Step 2. by 3.1 to convert to mile pace in decimal)

Step 4. Your 5K race pace in minutes/mile: (multiple decimals by 60 to convert back to seconds)

Key Run #1 Paces Key Run #1 Paces (use time from Step 4) Your Pace
400m @ 5K pace/mile – 40 sec. (Step 4) _______ - 40 sec. = _______; divide by 4 for 400m pace _____/400m
600m @ 5K pace/mile – 35 sec. (Step 4) _______ - 35 sec. = _______; divide by 2.7 for 600m pace _____/600m
800m @ 5K pace/mile – 30 sec. (Step 4) _______ - 30 sec. = _______; divide by 2 for 800m pace _____/800m
1000m @ 5K pace/mile – 27 sec. (Step 4) _______ - 27 sec. = _______; divide by 1.6 for 1000m pace _____/1000m
1200m @ 5K pace/mile – 25 sec. (Step 4) _______ - 25 sec. = _______; divide by 1.3 for 1200m pace _____/1200m
1600m @ 5K pace/mile – 15 sec. (Step 4) _______ - 15 sec. = _______; use this time for 1600m pace

Key Run #2 Paces (threshold runs) Key Run #2 Paces (use time from Step 4) Your Pace
Short Tempo = 5K pace + 20 sec. Short Tempo (ST) = (Step 4) _______ + 20 sec. = _________ min./mile
Mid Tempo = 5K pace + 35 sec. Mid Tempo (MT) = (Step 4) _______ + 35 sec. = _________ min./mile

Key Run #3 Paces (long runs) Key Run #3 Paces (use time from Step 4) Your Pace
Long Tempo = 5K pace + 50 sec. Long Tempo (LT) = (Step 4) _______ + 50 sec. = _________ min./mile
 FIRST to the Finish 5K Training Program

This training program has produced good results with Key Run #1 on Tuesday, Key Run #2 on Thursday and the long
run completed on the weekend. Runners can do the three key workouts in any order throughout the week; however,
you need to allow at least one day between the key workouts. Runners are encouraged to either cross-train or
complete easy runs on other days of the week.
Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
12 10-20 minute warm-up 1 mile warm-up 5 miles @ LT pace
8 x 400 w/400 RI 2 miles @ ST pace
10 minute cool-down 1 mile cool-down
11 10-20 minute warm-up 1 mile warm-up 6 miles @ LT pace
5 x 800 w/400 RI 3 miles @ ST pace
10 minute cool-down 1 mile cool-down
10 10-20 minute warm-up 1 mile warm-up 5 miles @ LT pace
2 x 1600 and 1 x 800 w/400 RI 2 miles @ ST pace, 1 mile easy
10 minute cool-down for recovery, 2 miles @ ST pace
1 mile cool-down
9 10-20 minute warm-up 1 mile warm-up 6 miles @ LT pace
200 (200 RI), 400 (400RI), 600 (400 RI), 4 miles @ MT pace
800 (400 RI), 800 (400 RI), 600 (400 RI), 1 mile cool-down
400 (400 RI), 200
10 minute coo-down
8 10-20 minute warm-up 1 mile warm-up 7 miles @ LT pace
4 x 1000 (400 RI) 3 miles @ ST pace
10 minute cool-down 1 mile cool-down
7 10-20 minute warm-up 1 mile warm-up 6 miles @ LT pace
1600, 1200, 800, 400 (400 RI) 1 mile @ ST pace, 1 mile easy, 1
10 minute cool-down mile @ ST pace, 1 mile easy, 1
mile @ ST pace
1 mile cool-down
6 10-20 minute warm-up 1 mile warm-up 8 miles @ LT pace
10 x 400 w/1:30 RI 4 miles @ MT pace
10 minute cool-down 1 mile cool-down
5 10-20 minute warm-up 1 mile warm-up 7 miles @ LT pace
6 x 800 w/1:30 RI 2 miles @ ST pace, 1 mile easy,
10 minute cool-down 2 miles @ ST pace
1 mile cool-down
4 10-20 minute warm-up 1 mile warm-up 7 miles @ LT pace
4 x 1200 w/400 RI 3 miles @ ST pace
10 minute cool-down 1 mile cool-down
3 10-20 minute warm-up 1 mile warm-up 7 miles @ LT pace
5 x 1000 w/400 RI 2 miles @ ST pace, 1 mile easy,
10 minute cool-down 1 mile @ ST pace, 1 mile easy, 2
miles @ ST pace
1 mile cool-down
2 10-20 minute warm-up 1 mile warm-up 6 miles @ LT pace
3 x 1600 w/1:00 RI 3 miles @ ST pace
10 minute cool-down 1 mile cool-down
1 10-20 minute warm-up 1 mile warm-up 5K Race
6 x 400 w/1:00 RI 3 miles easy
10 minute cool-down 1 mile cool-down
RI = Rest Interval; which may be a timed rest/recovery interval or a distance that you walk/jog