3 + 2 Training (FIRST) & April Training Summary

It is April - time to start triathlon training, and my whole

80/20 training program I talked about last month is out the window.

Now I am a FIRST 3+2 runner.

"FIRST 3+2" means three quality weekly run workouts plus "cross-training" sessions.

There is a whole book on this program too -

People feel remarkably passionate about these variations in training programs - check out this coach vilifying the FIRST program (I am endlessly fascinated that people can get so worked up about variations in endurance training). 

I suppose FIRST is not optimal for most people, but for a "Runner with a cross-training problem" as a triathlon teammate once called me, the FIRST method appears to be something of a fit. I mean if there is ANYONE on the planet that is good candidate for the RUN LESS / RUN FASTER program it is me --
- I am a triathlete focusing mostly on running races
- I have experienced more injury problems from increasing mileage than increasing speed
- I have developed efficiency after years of running
- I get bored doing too much volume training

I still cannot really reconcile the 80/20 running with any of the triathlon programs I have tried to follow-- as I have complained about in  All Intensity, All the Time post -- ALL the real triathlon workouts are intense for me, with the only aerobic training being warm-ups and cool-downs.


So here is a snapshot of my APRIL running with roughly 3-4 quality runs per week -- the long runs always included speed toward the end of the session, and most of my Tuesday runs included some bounding drills.  Notably I am  back down to only around 40 kilometers per week of running:

And here is the snapshot of the same training month with all the swim and bike training sessions included (in blue and lavender bubbles):

For the most part my body feels better on this program.