Peter Smith: Blog

I’m a fan of the FIRST “Run less, run faster” pro­gramme. So, I’ve cobbled together a spread­sheet that does most of the heavy lift­ing in terms of work­ing out the tim­ings that one needs to do. Just change the yel­low cell to reflect your 5K race pace (that you have/can actu­ally achieve).

For a brief(ish) sum­mary of the pro­gramme, you can read the art­icle at Runner’s World.

FIRST actu­ally have two pro­grammes, one for a first-time mara­thoner, and one for the exper­i­enced run­ner. This spread­sheet is for the exper­i­enced run­ner .… des­pite the file title being First­Mara­thon.

Finally, my friendly spread­sheet aud­itor has yet to cast his eyes over this, so use it at your own risk.