Running a qualifying marathon by training only three days a week? Come on. So I read the rest of Chris Russell s Tabloid Training entry on the Cool Running training site. Chris and a friend test out a program touted in Runner s World magazine. Both runners were recovering from injuries (a car crash and a hip fracture) and were looking for ways to cut mileage to relieve wear and tear. Both made modifications in the program that consisted of a speed workout, a tempo workout, and a Saturday long run. Light cross-training was added on Monday, Wednesday and Friday. Both claimed pretty good results (matching a qualifying time and a personal best).
This was the three-day-a-week plan (Tuesday speed work, Thursday tempo run, and Saturday long run):
• 1. 4x400, 3M, 10M
• 2. 8X400, 3M, 10M
• 3. 4X1200, 5M, 12M
• 4. 6X800, 7M, 13M
• 5. 3X1600, 3M, 10M
• 6. 10X400, 5M, 14M
• 7. 5X1200, 5M, 14M
• 8. 7X800, 8M, 17M
• 9. 3X1600, 10M, 13M
• 10. 12X400, 3M, 18M
• 11. 8X800, 5M, 15M
• 12. 4X1600, 8M, 20M
• 13. 12X400, 5M, 15M
• 14. 6X1200, 5M, 20M
• 15. 7X800, 4M, 15M
• 16. 3X1600, 8M, 10M
• 17. 5X50, Sec 20 minutes easy
• 18. 26.2 miles
Yet another alternative for injury recovery and busy work schedules.