Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury-while producing faster race times. The key feature is the "3 plus 2" program, which each week consists of:

• 3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed
• 2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout

Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program "the most detailed, well-organized, and scientific training program for runners that I have ever seen."

BILL PIERCE, a collegiate half-miler and experienced marathoner, is professor and chair of Furman's Health and Exercise Science Department.

SCOTT MURR, an experienced marathoner and 10-time Ironman Triathlon finisher, is director of Furman's Fitness Center and a lecturer in the Health and Exercise Science Department at Furman.