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.