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I'm also following the FIRST training method, 3 key runs per week and some cross training (MTB for me).
There is a paid app for Iphone/Ipad with the pace calculator and different training plans.
As for my goal, i'm going to run my first half marathon in Madrid on April 27th with a goal of under 2 hours. Will be tough as i have been said it has some tough hills.
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