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3 day a week marathon training routine?

  • 10-11-2011 08:33PM
    #1
    SnappyDresser
    Registered Users, Registered Users 2 Posts: 173 ✭✭


    Hi, I am wondering if anyone has tried the 3 day a week marathon training programs out there? I am very tempted to do it as I think that running should not become an all consuming obsession.
    However the 3 day a week programs all have a speed day when it involves a lot of intervals which I do not want to do due to boredom and high risk of injury.
    I was thinking of doing the following:

    Day 1 - 3 mile time trial
    Day 2 - 2 hour over a very hilly course (Significant parts Grad 5)
    Day 3 - 1 hour 15 mins with 5 x 200 fartlek

    Other days a very brief weight training program.
    My background is 8 marathons in the 3-4 hour range. Finishing time in marathons is not a consideration, just to finish in reasonable condition.
    Regular races in the 5k to half marathon range.


Comments

  • #2
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    I reply with hesitancy as you are the more accomplished and experienced runner. Only you know what results you have got in the past following whatever schedules. You know your own body.

    You've got a bit of tempo in there (Wk 1) and long run (Wk 2). With your Wk 3 I'd say that's a starting point but I personally wouldn't be happy with my feet up for four full days.

    The week you describe is (say) 26 miles? Although the sessions are quality you'd need to push the total miles out progressively with more 'easy' runs. Whether you do that in the three days allocated would be up to you, but miles in the bank are essential. As you know as well as me.

    Good luck.


  • #3
    shazkea
    Closed Accounts Posts: 2,090 ✭✭✭shazkea


    I started using Hal's 3 Day Plan to train for a marathon last year - I never made it to the start line due to an injury (& my own stupidity) but I liked the plan. You don't put your feet up for 4 days but instead have 2 days of cross-training.

    I too would be interested to hear peoples views on this strategy.


  • #4
    Cutex
    Registered Users, Registered Users 2 Posts: 124 ✭✭Cutex


    I'm no expert, just ran DCM and being a busy mother of 4 only had 3 days to train. I just did a 6 mile run on Tuesday's & Thursday's and a LSR on Saturday. Not ideal training I know but managed a 4:22 in DCM which I'm happy with.

    Going to include speed training for the next one but just wanted to post that you can do a marathon with 3 days of training although maybe not a very fast one. I would love to have 5 days a week to train but 3 will have to do me for now :)


  • #5
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    Can you do a marathon on 3 days a week training? Sure. In fact, people run it on almost no training every year.

    Is it a good idea? No.

    You already have 8 marathons to your name. Why run another one if you're unwilling to train properly?


  • #6
    ThePiedPiper
    Registered Users, Registered Users 2 Posts: 2,643 ✭✭✭ThePiedPiper


    It really depends what your goal is. You've stated that you're not really bothered about running fast times. In that case, then yes, you'll be in good enough shape from 3 days a week but will find the latter part of the race difficult and will not ever get close to your maximum potential.

    I ran the Boston marathon a few years back on a total mileage of 8 in the 6 weeks prior to the race due to an injury. The result? 31 minutes slower than the marathon I ran 6 months previously. I've also tried running marathons on 3-4 days per week training with total weekly mileage maxing out at about 40. These resulted in marathons about 15 minutes slower than I would be capable on a normal 6 day a week training schedule.

    For me, the only way I get close to my potential is if I'm running between 5 and 7 days a week consistently for a good 6-8 weeks off a good base. My best marathons have come off maximum weekly mileage of 65-80.

    But everybody is different, I know a sub 2.40 runner who swears he never does more than 50 miles per week. Do what works for you and if 5-6 days a week is a drag and not enjoyable and you still want to do marathons, then do it.


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  • #7
    ThePiedPiper
    Registered Users, Registered Users 2 Posts: 2,643 ✭✭✭ThePiedPiper


    TFBubendorfer wrote: »
    Can you do a marathon on 3 days a week training? Sure. In fact, people run it on almost no training every year.

    Is it a good idea? No.

    You already have 8 marathons to your name. Why run another one if you're unwilling to train properly?

    Thomas, I don't mean to be rude in any way but different people will have very different motivations for running a marathon. I could just as easily ask you or any of the pacers, if you're unwilling to run a marathon at your maximum effort, then why bother? I might also ask is it a good idea for people to run the Dingle Ultra, the MdS, Comrades, Badwater, etc. Most doctors would say it's probably a bad idea but each to their own.

    I personally have run a couple of marathons that I definitely didn't train properly for but had very valid reasons for running them. One being Boston, where I'd flights and hotels booked for months prior to getting injured. Everybody's own reasons are their own and are valid to themselves.


  • #8
    average_runner
    Registered Users, Registered Users 2 Posts: 12,880 ✭✭✭✭average_runner


    There is book called Run Faster Run less from runnersworld.
    It works on a 3 day week programme and it claims that most of its users have set PB's on marathons. Alot of the people seem to be sub 3.30 runners.

    Its program is basically:
    - a speed session or tempo on one day.
    - medium run at PMP run
    - long runs at 20% or less your PMP speed. It various from weeks.


    The speed sessions look quite tough.


  • #9
    catweazle
    Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    Yeah I did that Runners World program for DCM this year (although I ended up doing a few more days each week running near the end as tri season was long over). Very much suited me though as I would be more into doing triathlons so the days off on this program would be swimming or cycling hopefully. Furman is another one with a three day week


  • #10
    dev123
    Closed Accounts Posts: 420 ✭✭dev123


    average_runner wrote: »
    There is book called Run Faster Run less from runnersworld.
    It works on a 3 day week programme and it claims that most of its users have set PB's on marathons. Alot of the people seem to be sub 3.30 runners.

    Its program is basically:
    - a speed session or tempo on one day.
    - medium run at PMP run
    - long runs at 20% or less your PMP speed. It various from weeks.


    The speed sessions look quite tough.

    Another one is the FIRST program. 3 quality ruining sessions and 2 heavy cross training sessions. Again people claim to have set pbs off this including an irish guy who blogged about it


  • #11
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    RunForestRun wrote: »
    Thomas, I don't mean to be rude in any way but different people will have very different motivations for running a marathon

    I didn't mean to be rude either, but I just cannot see what he wants to get from the marathon.

    A lot of people just want to finish one, no matter how. In that case, the training doesn't matter that much.

    He (she?) has already done that, and plenty of times. If I ran my ninth marathon, I'd be mostly interested in improving on a previous performance, and for that I'd need to train the best I can.

    I know perfectly well that we all have our own targets and expectations. I just don't see what the OP can possibly get from just finishing a sub-optimal marathon. (I think I've said that often enough by now). That's my own, personal, angle on the question.


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  • #12
    opus
    Registered Users, Registered Users 2 Posts: 5,068 ✭✭✭opus


    average_runner wrote: »
    There is book called Run Faster Run less from runnersworld.
    It works on a 3 day week programme and it claims that most of its users have set PB's on marathons. Alot of the people seem to be sub 3.30 runners.

    Its program is basically:
    - a speed session or tempo on one day.
    - medium run at PMP run
    - long runs at 20% or less your PMP speed. It various from weeks.


    The speed sessions look quite tough.

    I saw that plan discussed on the runnersworld website & was tempted to give it a go but actually realised I'd miss going for a run on the other 4 days of the week :)


  • #13
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,504 ✭✭✭✭Krusty_Clown


    It sounds like you have resigned yourself to running slower marathons than you have achieved in the past (if you trained suitably well for some of your previous 8 marathons). If this is the case (e.g. your aim is to complete marathons in whatever time, to get up to a target like 100 marathons), then there's little point in the three mile time trial. You're not going to get any faster. If you want to minimize the possibility of injury, skip the three mile time trial, and focus on spending more time running. The other two sessions look good, but you should consider doing runs for 3:00 - 3:30, if you're going to be finishing marathons in 4 hours.


  • #14
    SnappyDresser
    Registered Users, Registered Users 2 Posts: 173 ✭✭SnappyDresser


    Krusty_Clown wrote: »
    If you want to minimize the possibility of injury, skip the three mile time trial, and focus on spending more time running. The other two sessions look good, but you should consider doing runs for 3:00 - 3:30, if you're going to be finishing marathons in 4 hours.

    I just wanted to do the 3 mile time trials as they are brief, hit the fast twitch to a certain degree but finishing time does not bother me now at all. I love running marathons and want to continue to do so but finishing them in a better time than I did before requires too much training. I simply want to run the marathons I wish over a long period of time on the minimum of hard training. For example the 2 hour hill run is very very demanding. In fact it is way tougher than any long run I have done. Thanks for the input, much appreciated.


  • #15
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,504 ✭✭✭✭Krusty_Clown


    i008787 wrote: »
    I just wanted to do the 3 mile time trials as they are brief, hit the fast twitch to a certain degree but finishing time does not bother me now at all. I love running marathons and want to continue to do so but finishing them in a better time than I did before requires too much training. I simply want to run the marathons I wish over a long period of time on the minimum of hard training. For example the 2 hour hill run is very very demanding. In fact it is way tougher than any long run I have done. Thanks for the input, much appreciated.
    I know what you mean about the hilly runs. Definitely a tougher proposition than a flat easy long run, but if you could spend closer to the three hour mark on this kind of terrain, you would likely reap great benefits from it (in terms of endurance and strength). The problem is that if you're only hitting the road/trail for two hours at a time, you may suffer in any marathon from the 3:30 mark onwards as the body is not used to fueling the engine for that long.


  • #16
    SnappyDresser
    Registered Users, Registered Users 2 Posts: 173 ✭✭SnappyDresser


    Krusty_Clown wrote: »
    you may suffer in any marathon from the 3:30 mark onwards as the body is not used to fueling the engine for that long.
    Agree 100% it will be tougher than before and I fully expect that and hence I am cool with the slower times. Mentally I know how to cope with the last 10k as previous experience of marathons helps.


  • #17
    shazkea
    Closed Accounts Posts: 2,090 ✭✭✭shazkea


    dev123 wrote: »
    Another one is the FIRST program. 3 quality ruining sessions and 2 heavy cross training sessions. Again people claim to have set pbs off this including an irish guy who blogged about it

    Yeah I saw that online - http://www.marathon-training-program.com/three-day-program-faster.html

    I think they have one for 3 different levels; novice, intermediate and experienced


  • #18
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    I wonder if the Kathryn Thomas sub 3, 2 day a week plan might help.

    http://www.boards.ie/vbulletin/showthread.php?t=2056315624

    :p:p:p


  • #19
    DULLAHAN2
    Registered Users, Registered Users 2 Posts: 871 ✭✭✭DULLAHAN2


    shazkea wrote: »
    Yeah I saw that online - http://www.marathon-training-program.com/three-day-program-faster.html

    I think they have one for 3 different levels; novice, intermediate and experienced

    I have read the book albeit not in a while, but i think they base there training on your best 5KM training. I know a few people on here have used it and taught it good.


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