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Furman First
RE: How fast can I get off 2-3 runs per week?
It's obviously not ideal training, but 3 days per week is basically the idea behind the Furman First philosophy.

http://www2.furman.edu/sites/first/Pages/rlrf.aspx

You can google Furman training plans from 5k to the marathon, but maybe your coach can set you up with something similar.

Good luck.

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