I am a faithful runner, but certainly low mileage by most standards in these forums.I've run tones of 5 milers, 10k's and several 10 milers over the past 15 years.I ran the Philly half mara a few years ago in 1:49.

I recently decided to plan for my first marathon this fall. But I know that, while faithful, I am not committed to running 5-6 days a week. So I have already devised my plan and it is based on 3 days a week running,,, so I read this article with great interest.

Thank you for writing it.

Our plans are similar in many ways. Your is an 18 week, mine is 20 weeks,, the total miles run averaged by week is very close. I constructed my plan with 3 objectives:
a - do what I enjoy
b - avoid injury and or burnout
c - build up to 20+ mile training runs

My plan has 2 midweek runs every week. They are anywhere from 5 to 9 miles in length,,, all at my half pace (8:20). Every weekend, I will have 1 workout. They alternate between speed one week, long run the next week and so on. I will enjoy and stay on track with long runs, if I know its only every other week. My Long runs build to 2-21 milers, then 3 week taper. Hope to do long runs at 9:00 - 9:30. I enjoy going to the track. My speed work outs are alternating Yasso 800's,,, then mile repeats. Building speed work to 10 800's, and 5 mile repeats. Mile repeats at 5k (7:35) pace (or better).On off days I'll be lifting/biking at the YMCA.

My goal is not just finish, but break 4 hours. I have a 10 mile race 1/3 way through and another philly 1/2 to gauge my estimated marathon pace. Yasso's also as predictor. I will go into the run with a good target pace. With 2 20+ I will be confident of the distance.

I agree with Jairunner in some way that it doesn't reach my full potential,,, but disagree in another way that given my life and relative importance of the race, this is my full potential.

I don't expect to revolutionize marathon training for real runners. But for 40+ yr old (male) mid-packers like me, I hope to show that you don't have to make time for 5-6 days a week and pound your legs with 50-60 miles a week to have a good marathon experience.

While I obviously agree with your plan,, it did floor me how you snuck in that little jewel - (by the way I ran 2 warm up marathons). To a first timer (me) that somewhat invalidated the whole premise. Nevertheless, I took your article as validation of my approach. And I once again thank you for your insight.

As a novice to the sport (just running for about a year), I feel uneasy in following a three-week program for the marathon. I am planning to run the NYC marathon in November and haven't yet decided on a training program, however from what I've read one needs at least 25 mpw base to start speed training, which many of the three-week programs don't require. Although ideally, it would be great to just run 3 times a week, I think an unexperienced marathoner (first timer) should start with a five-six days per week training program that incorporates speedwork, tempo, and long runs.

Hi everyone

I am pretty scared of injuries. i guess like everyone... To me, It has kept me away from running for six years. My knees and a few other pressures...

Anyway, recently, I felt the need to get back into shape, and of course, my running days are some of my most precious memories... So i decided to check if my knees could take a bit of bashing.

From all the research I did, your trainning seems the most appropiate for my condition. No need for six hours trainning and hitting the road for long hours...

I am on my first week trainning and so far, so good. But I guess it is still a bit early to make any remarkable comment.
However, I have to mention that I am about five kilos my perfect weight. Fat level on my body are way to high, and stick to the first week trainning has not being difficult but no easy.... ( I know, pretty sad...)

Since I don´t like running with partners, lonely ranger, to maintain myself motivated, if nobody has any complaint about it, I will be reporting weekly or forthnightly the results on this trainning schedule.

I am trainning in Mojacar, Spain. Very down South of Spain, near the only european desert, check Tabernas desert.

So in a normal summer day like today, the temperatures could get up to 44 celsius / 112 Fahrenheit.

Usually running very late afternoon or before sunrise.

Tips more than welcome.
Manuel Tomas

quote:<HR>Originally posted by kevinm:
Run a qualifying marathon - training only 3 days a week!

No it's not a late night info-mercial for the latest fitness program. Nor have I sunk to the depths of yellow journalism. There's actually some truth to this one. We did it and you can too.

I'm going to pass one my personal experience with the 'train 3 days a week' program. My running buddy, (we'll refer to him as 'Ted'), and I both used a 3-day a week program this fall to qualify. I'll attempt to give a practitioner's rendition of the pros and cons of it. I'll talk about what we would do differently and how effective it was.

As always, this is free advice and worth every penny! Be warned that neither of us followed the proscribed plan religiously. We changed it to suit ourselves, but I think there are some inferences that while not scientifically rigorous are still valid.

This is an extract of a recent article written by Chris Russell.

The rest of the article can be seen at: http://www.coolrunning.com/engine/6/6_1/tabloid-training.shtml[/URL" target="_blank">

If you have any opinion about the article we invite you to post it here.

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I did this plan last year for the Chicago Marathon, and PR'd by over 3minutes (3:40). However I was on pace to hit 3:30 until mile 20 or so when I started cramping up. I did the Intermediate plan (FIRST to Finish), and for the most part I followed it, but I did not do the cross-training part and I may have paid the price at the end. I had no injury problems for the first time, so a great experience. Also improved my 5K time PR from 20:17 to 19:25!

My opinion is that some good base work with slower longer runs may help before starting this. Also be aware you WILL be running indoors as there is no way to run this fast when it is 90 degrees outside. It is not an easy program, but it is very effective at getting you ready injury free.