sub 3 with just 3 (quality) runs per week for 14 weeks?

Training Advice/Discussion Marathon

7 years ago 02/24/2017 4:59pm EST

hi,

I came across this very simple (but demanding) training program and I liked it.

https://bridgerridgerun.wordpress.com/2015/03/30/how-to-run-a-3-hour-marathon-a-just-enough-training-approach/

what do you think?

it seems to be based on Canova's theory that the best training is training at MP.

back story:

I am 42, and getting frustrated with getting injured and want to try something different. My last marathon was in the fall in 3:03 (my PR is 3:01 from 4 years back), and was slowly starting to train since December but my training was interrupted a lot due to some nagging injuries. So I have not done almost no speed work (intervals or tempos) the past 6 weeks or so but tried to keep my mileage decent (averaging around 45 miles per week, and lots of long runs (between 13 to 19 miles), but most of these were done between 8:00 and 9:00 paces. And I was running around 5-6 days per week mostly, and some weeks just 4 days but all runs longer than 12 miles.

Now I have an online coach (the same one I used for my fall marathon) that provides me a weekly program but it is very complicated (tempos, hills, short intervals, long intervals, long runs, ... of course, not all in the same week :-), and it requires me to run 6 times per week (peaking at 65miles), while the above program is only 3 days running and peaking at around 50miles (demanding still as all the three runs are quality runs). On top of that, I can ditch my coach and save myself some bucks:-)

when I did my PR four years ago, i didn't follow any proper program, was just doing 3-4 runs per week, (on a good week I had something like 4x1K intervals, 2 runs of around 8 miles done at 7 and 7:20 pace, and one long run of 15-20 miles, done at around 7:30 pace), and I think I peaked around 40 miles. Which tells me maybe low volume, high quality works better for me.

what do you guys think?

cheers,

7 years ago 02/24/2017 5:18pm EST

re: easily_injured

actually that sounds pretty tough training. Look at week 9 and 10, for example:

Tempo:

9 11 1:13:20

10 12 1:20:00

yasso:

9 10 60:00

10 10 60:00

long run:

9 2:00:00 6 40:00 2:40:00

10 1:50:00 6 40:00 2:30:00

that means: on week 9 you will run 11 miles at faster than MP on day1 (6:40 instead of 6:52 pace), and then again run 6 miles at that pace on day 3 after doing a 2 hr run at around 8-9 min pace (and in between the two runs on day 2 you do 10x800 at 6 min pace)... and the week after that, you repeat almost the same shit (but start with a 12 miler at 6:40).

So yes, simple but not easy. But based on your background, maybe it will work out for you. Good luck!

7 years ago 02/25/2017 12:39am EST

re: 1234

7 years ago 02/25/2017 8:29am EST

re: easily_injured

That's actually looks like a great plan! I'm gonna try it for my fall marathon. But I think you must be in quite OK shape when you begin the program. How do you feel running at your MP now. Can you do 5k at that pace without that much effort?

7 years ago 02/27/2017 6:45am EST

re: Interestingggg

I see only two main possible outcomes with this:

1) You will get injured somewhere around week 8-12 and will not be able to follow through the rest

2) You will be able to get through weeks 8-12 without injury, and you will kick ass, maybe even manage a 2:55/56

Good luck with your training and the outcome will be #2. Let us know :-)

7 years ago 02/27/2017 7:57am EST

re: easily_injured

It actually looks like more intensity than necessary. I like that it isn't complicated but yasso 800s are not the most useful marathon workouts. I'd replace those (or some of those) with 1-3 mile segments around half marathon pace. IE 3x 2 miles, 4x 2 miles. Like others have said, IF you stay healthy it can work. But there is probably just as much risk of injury with that plan as any other plan.

7 years ago 02/27/2017 9:00am EST

re: easily_injured

1 year ago 03/16/2023 10:52pm EDT

re: Interestingggg

Interestingggg wrote:
That's actually looks like a great plan! I'm gonna try it for my fall marathon. But I think you must be in quite OK shape when you begin the program. How do you feel running at your MP now. Can you do 5k at that pace without that much effort?

I found this the other day but it reminds me of the Furman FIRST plan or Run Less, Run Faster, but for advanced marathoners. It has an Excel doc that can give you paces for a given time input, as well as a program given a start date (it calcs out 90 days/3 months, so you can get it to land on your goal race. Or even a few weeks before, than you can do a 10-14 day taper with EZ running and rest to get you ready to go).

1 year ago 03/18/2023 10:49am EDT

re: going slower then faster

This was an old post but it looks interesting to me. It appeals to me, personally, because its overall less days running, which is where I struggle, mainly due to finding the time. However, it looks pretty hard! Every day is a hard day, same as the FIRST method. I may give this a try for my fall marathon though.

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