Marathon Training with Run 3 days/week

I've done my last half dozen or so marathons on a similar plan, running 3, sometimes 4 days per week and hitting the elliptical trainer three other days per week. Swimming and cycling is added to that.

One key is to make sure all your runs are focused. I try to do a long (not so) slow distance, a moderate (8-12 mile) run at or below marathon pace, and either a tempo or speed session as my three weekly run workouts.

Supposedly, the FIRST plan is a good structured program that will get you there. Have to warn you, though, it might be a little intense for first-timers. At least every first-timer I've known to start with it has had to back off.

http://www.furman.edu/first/fmtp.htm

http://www.furman.edu/first/2006%20marathon%20training-first%20marathon.pdf

I'm going to use on of Hal Higdon's training plans for an end of Nov marathon.  The Novice plans feature 4 days running, 2 rest days and 1 cross day.  I figure I can modify that with 4-1-2 and convert a run day whenever I need it, I have an Oly planned for early Oct so I still want to bike and swim too, that'll give me a solid 7 weeks to focus on running after that.

Thanks! This is one of the plans I found-and I wondered about that. The intensity and pacing of the "shorter" workouts does seem tough, so I'm not sure how that would work for me since intervals and fartleks are new to me. I just recently started incorporating them

I 2nd bear on the FIRST plan.  Here's Runner's World's version of it:

http://www.runnersworld.com/article/0,7120,s6-238-244-255-8257-0,00.html

It's a little less intense than Bear's links.  I used it last year and PR'd at Grandma's Marathon (not a fast PR - 4:07, but a PR nonetheless).

Here's what I'm doing for this year's marathon.  I'm a silver member.  I downloaded the BT marathon plan based on the end date (race date).  I'm also simultaneously training for an Oly and also downloaded the training plan based on my Oly end date.  When I downloaded the Oly plan, I just unchecked the 'Import run data' box.  It will download your swim and bike training plan, but leave your marathon training plan untouched.  You can modify it as you see fit.  I'll let you know how it goes.  My marathon is in 4 weeks...gulp!

Thanks! This is another one that I'm playing with...Hal's plan would be similar to what bear described-one LSD run, one "moderate" run (I think Hal's goes up to 10), and two shorter runs. But I don't think his novice plan incorporates speedwork?

I like that idea-one LSD run, one moderate run and one shorter/possibly speedwork run. Do you think the cross-training should be keep the same in terms of time from week to week-or should it increase as the run distance/time increases?

It all just magically happens (I wish).  Don't worry too much.  For most marathon training plans, your LSD miles are supposed to be about a minute slower than your target marathon pace.  For example, if I am targeting an 8:43 min/mi marathon race pace, I would try to run my LSD miles at 9:43 min/mi.  The other thing that's different is that you typically aren't tapering for your LSD runs.  You won't believe how much energy you'll have at the marathon starting line after 2 weeks of taper.  You really do have to hold yourself back from running too fast at the start...

I guess that's the beauty of the FIRST plan,  

http://www.runnersworld.com/article/0,7120,s6-238-244-255-8257-0,00.html

It incorporates all 3: speedwork, tempo work (approximately race pace) and LSD.  The BT marathon plan also does this, but I have cut out one of the days of running in order to fit in my cross training.  And no, I don't always stick with schedule, but I'm usually getting 6 days of workout in a week...

I'm going to work my swim and bike durations on the same build-recovery cycle that the running plan has.  That way a recovery week is truly a recovery week.

Hal states that only the Advance plans use speed work.  The shorter runs I figure will work themselves out depending on the mood, the day, how the planets line up, etc!

I just went to the McMillan's run calculator to see what my Mary time would look like based on the 15k run time I had for a recent long course tri,  4:01 mary time, OK I can handle that.  Now if I use my recent 10k run time, I'm to believe a 3:35, ah I don't think so!

Run calculators are evil!  They're based on perfect conditions and superhuman strength .  Just sayin...

Thanks! So are you keeping your crossing training duration the same each week, or increasing them?

WaterDog66 - 2007-04-24 6:26 PM Disclaimer: I have never used a 3 Day A Week Marathon Plan (I do 6 Day Per Week Plans) A lot of my friends regularly train for marathons on 3-4 days per week with some great success. The key is to make every workout count. (Up to 50 Miles Per Week) This means doing every workout at the proper pace as defined by the plan. And most of all, be sure to skip the cross training on days when you feel like you need the rest. Since there is not a lot of slack in the plan, going into a workout tired is not going to do you much good. (Especially if you cannot do the workout at the planned intensity) Good Luck Oh, which Marathon are you doing.

thanks for the input! I'm thinking about the Marine Corps Marathon. I have to convince my husband though

All the BT tri plans will increase overall volume until just before race day and then taper.  There are also fallback weeks built in...

I tired using FIRST and got a really bad hip flexor injury and had to back out of the marathon.  I got really fast but I was only able to train for about 6 weeks until I got injured.  The calculated run paces were way to intense for me, but at the time I wasn't cautious enough about it. 

Just my .02.  I think some people might be able to marathon train by only running 3x a week, but I think in order for that you'd have to have a really solid running base.  Like those kind of people who are very strong runners and  been running their whole lives might be able to swing it.  I on the other hand have not been able to do so.