5K FIRST – Run Less, Run Faster

About the plan

A 9-week plan based on the FIRST method (Furman Institute of Running and Scientific Training) for runners who want to improve their 5K time running only 3 days per week. The FIRST method — also known as "Run Less, Run Faster" — was developed by Bill Pierce and Scott Murr at Furman University. In a study published in 2005, 12 of 14 runners with previous marathon experience set a personal record following the program of only 3 runs per week. The key is that every run has a specific purpose: none is an "easy run" — each session develops a distinct physiological capacity.