Tuesday, Jan 24, 2017
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Three-day-a-week plan

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.

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