Best use of 3 runs a week?

I also run only three times a week due to time constraints. I do the following:

1) Long run (~14 miles)

2) Speed work (different interval/repeat workouts that usually total ~7 miles)

3) Easy run (~10k)

I've been doing this for about half a year and feel good about it!

As for your last question, I would add intervals on a 4th day to get faster speed work in

Thanks - that largely falls into what I was thinking.

I may try to squeeze in that 4th day, perhaps something like 6x400 intervals for a total of about 5 miles. But it's looking a bit iffy.

A 4th day would be hugely beneficial!

I’m living the same life at the moment.

Long run, run totaling 7 or 8 miles with some sort or repeats/Fartlek and a easy run of 6 to 9 miles.

Ain’t hitting it out of the park but I’m faster than I thought I’d be from it.

A case study is the supposed training plan of Bernie Allen for the 1974 Boston Marathon, where he placed 9th with a 2:17. The word is that he ran three times a week, two 10 milers during the week and 20 on Sunday.

try this? wrote:

A case study is the supposed training plan of Bernie Allen for the 1974 Boston Marathon, where he placed 9th with a 2:17. The word is that he ran three times a week, two 10 milers during the week and 20 on Sunday.

+1

HRE wrote

I've mentioned this before on similar threads. Yes, it's possible depending on what you do with the 3-4 days. A friend of mine ran 2:17 on a 3-4 day a week schedule. He did a 20 on the weekend, a couple 10s during the week at close to his marathon pace and maybe a hard 5 or another 10 on a fourth day, or maybe not. There are a some other similar examples that I know of from over the years as well.

Some will claim all you need is a 20 miler and two 10 milers to reach 92.5% of your potential. Good luck!

I've been there myself man. I've been shocked at how well I've done on 3-4 runs a week if I focused on QUALITY and consolidating junk runs into fewer days. No more "easy" 5 mile runs. No more recovery runs. Since you now have more rest days, you can do much more on your actual running days.

My suggestions:

1. If you're looking to focus on the 5k/10k, drop the easy 6-mile run and replace it with intervals instead. Run them hard, and run a lot of them.

2. Try to hit at least 2 hours on the long run - go as long as your schedule allows.

If you have a 4th day, add an easy 60-90 minute minute run.

In my experience, 4 quality days/week is going to give you 90% of the benefits of 6 days/week. You're basically replacing a recovery run with a rest day, and skipping the two 'easiest' runs of the week and (somewhat) distributing that mileage over your 4 days.

I have always casually biked. I typically commute a few days a week and do longer ride in weekend. This limited me to 3 maybe 4 runs a week. I do similar to what you are doing but generally no back to back run days. If I had a race coming up would just throw in another short speed session. Usually after an easy commute so already warmed up.

STRONK wrote:

try this? wrote:

A case study is the supposed training plan of Bernie Allen for the 1974 Boston Marathon, where he placed 9th with a 2:17. The word is that he ran three times a week, two 10 milers during the week and 20 on Sunday.

+1

HRE wrote

I've mentioned this before on similar threads. Yes, it's possible depending on what you do with the 3-4 days. A friend of mine ran 2:17 on a 3-4 day a week schedule. He did a 20 on the weekend, a couple 10s during the week at close to his marathon pace and maybe a hard 5 or another 10 on a fourth day, or maybe not. There are a some other similar examples that I know of from over the years as well.

Some will claim all you need is a 20 miler and two 10 milers to reach 92.5% of your potential. Good luck!

If you use the search you'll find more than one post by HRE on this subject and not all of them give that same training plan for Allen.

With 3 days there is not reason you could not run quite fast each time since you recover on the off days anyway.

You can progress to 30-40x45/15 progressive from M/HM to 10k-5k pace 3 times a week with some WU and CD. You can adjust the progression and vary a little. 45s steady, 15s jog or standing rest. It is amazing how fast one can run with comfortable effort and with little dip in the VO2 or the HR.

The fourth day should be easier if the 3 other are harder.

If you are not there yet that you can cope with 3 workouts, then make a plan how to progress there over some months. When you can train more add easy milage. The workouts can of course be varied with longer reps if this is boring.

Long.

Tempo.

Intervals appropriate to target race, otherwise long ones.

Decrease in running wrote:

I'm at the point where I need to scale back on my running for at least 6 months. My wife has gone back to work, I work a lot, 2 kids that I like to be around for, other commitments, etc. I'll likely only have time for 3-4 runs a week.

What's the best way to split up these 3 runs? Up to this week I was doing 45MPW of mostly easy base-building. My goal is to run a fast 5k/10k in 2022.

The schedule is looking like it's going to be Wed-Sat-Sun. My idea is:

Weds: easy 6 miles

Sat: tempo (2 easy + 3 miles at 10k pace + 2 easy)

Sun: easy 10 miles, with last 2 miles done at M/HM pace

If I could add a 4th day (say on Thursdays) what would you suggest?

I have coached USA hobby joggers on just 3-4 session per week with very good results. Then one maxVO2 workout ,one LT interval and one-two steady distance runs.

Thanks everyone for the feedback. I'm thinking this is probably a decent plan based on the feedback. Do one of each of these every week:

- Intervals (fast/hard)

- Tempo (1 mile warm up, 3 mile buildup to 10k pace, hold 10k pace for 2 miles, 1 mile cooldown)

- Very easy long run of 120+ minutes

- 60 minutes @ marathon pace (if I have time for a 4th run)

This is exactly what I do. I run 3 days a week and lift 3 days a week.

Runs: Long run, Hard Aerobic Run/Tempo Run, Sprints/Intervals

Alan

I currently train 3 days a week:

Sunday: Long Run (Up to 2.5 hours)

Tuesday/Thursday: Alternate between the following workouts:

Hills or Speed workout (1500m) pace

Vo2Max pace workout

CV Pace work

Moderate run equal to 1/2 of the LR in duration.

So it's really like a 10-workout cycle, but I only run three days a week, so it takes about three weeks to complete the cycle.

Every workout progresses throughout the cycle until I get closer to my goal race. I'm hoping to be somewhere in the mid-2:40s for the marathon next Spring on this schedule. When I'm at peak mileage, this is about 55mpw.

Suit wrote:

I also run only three times a week due to time constraints. I do the following:

1) Long run (~14 miles)

2) Speed work (different interval/repeat workouts that usually total ~7 miles)

3) Easy run (~10k)

I've been doing this for about half a year and feel good about it!

As for your last question, I would add intervals on a 4th day to get faster speed work in

I think this looks pretty good for 3-4 days/week. Some combo to get in 35-45 miles/week. If you really want to run a fast 5k/10k, you need to be doing more but consistent 40ish mile weeks with 2 workouts, an easy run, and a long run, will keep you fit.

I've got the following plan sketched out starting next week. I think I can pull off 4 days a week.

Tuesday: 6-7 miles easy

Thursday: 6 miles intervals

Saturday: 6-7 miles tempo (slow buildup to 10k pace, hold 10k pace for 2mi, 1 mi cooldown)

Sunday: 12 miles easy long

It's only about 30-32MPW, but the only thing I've cut out of my 6-day 40-45MPW routine is a

- a 5 mile very easy recovery run

- a 6 mile easy run

which is perfectly fine since it frees up an additional 2 days where I don't have to worry about squeezing in runs. Really appreciate everyone's feedback.

You have to run to be good running. You're only running 3 days per week, so you're missing out on a lot of potential running. Because of this I'd focus on getting as much mileage as possible in 3 days. So 1 of the days should be a long run, the other day should be a long tempo, and the other day should be a long progression run. Let's say your long run is 12 miles, then the long tempo could be 6-7 miles with a 2 mile warmup and 2 mile cooldown to get you to 10-11 miles. And then the long progression run is same duration as the long tempo, except you're progressing each mile instead of consistent pace each mile.

Your days between these days are off days, so you don't need to waste any of your actually running days on easy runs.

Decrease in running wrote:

What's the best way to split up these 3 runs?

1) T, R, T, R, T, R,R is the best distribution if possible (R=rest, T=train) per week but

TRTRTRT/RTRTRTR is even better, a two weekly periodisation

2) You should think more in the direction of 6 units /2weeks or even 9 units/3weeks, rather than 3 units/every week

Running nearly 100% of your mileage at a harder effort is a recipe for disaster. A runner who only runs a couple of times a week will have no aerobic foundation and will not be able to recover well in-between higher efforts.

The fact that you suggest the same three hard workouts a week for high school kids through adults and lower mileage through higher mileage shows you have no idea what you're doing. You just throw the same recipe at everyone which results in poor long-term success, which you've shown us time and time again.

I like the post above yours suggesting an easy long run with a little quality, a normal easy run and then some faster running.