This is the second week of training using the FIRST program. So far, I like the feeling FIRST gives you of not having to run seemingly every day. But man, there really isn’t any space for relaxing when you are running. Every one of these is a real workout.

I’m a little behind the schedule due to being sick in the first week, but there really isn’t a way to skip workouts in this program. I’m running every other day until I’m back on the schedule, which should happen next week.

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Key Run #1: 13 minute warm-up, 6 x (1 minute fast then 2 min. easy), 13 minute cool-down


Mountain bike


Key Run #2: 2 miles easy, 2 miles @ 8:15-8:30 pace, 2 miles easy


Rest, light swim


Key Run #3: 9 miles @ 9:15 pace


Cycle: recovery