 | | | Featured twice in 6 months in cover stories in Runner's World magazine, FIRST's unique training philosophy helps make running easier and more accessible, limits overtraining and burnout, and can substantially cut the risk of injury — all while producing faster race times. | | | The key feature is the 3plus2 program: Each week consists of 3 quality runs — designed to work together to improve endurance, lactate-threshold running pace, and leg speed — and 2 aerobic cross-training workouts — designed to improve endurance while helping to avoid burnout. |  | |  | | | |
![Not quite 10 months after having my third child, [I ran] my fourth marathon — my previous times were 4:20, 4:15, and 4:16...[This time I ran] 3:37:38!!! What a joy: a PR, a sub–4:00, and a Boston qualifying time (at 35)!... I loved every minute of training and will definitely use [the FIRST program] again for future marathons!—Nancy](http://images.postdirect.com/master/12/1513789/2027045_runless_email_10.jpg "Not quite 10 months after having my third child, [I ran] my fourth marathon — my previous times were 4:20, 4:15, and 4:16...[This time I ran] 3:37:38!!! What a joy: a PR, a sub–4:00, and a Boston qualifying time (at 35)!... I loved every minute of training and will definitely use [the FIRST program] again for future marathons!—Nancy")
