Marathon Training, How many days per week (Page 2)

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Marathon Training, How many days per week
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4 days total - 2 runs / 2 cross
4 days total - 3 runs / 1 cross
5 days total - 2 runs / 3 cross
5 days total - 3 runs / 2 cross
5 days total - 4 runs / 1 cross
6 days total - 2 runs / 4 cross
6 days total - 3 runs / 3 cross
6 days total - 4 runs / 2 cross
6 days total - 5 runs / 1 cross
7 days total
3 days total

2009-09-21 9:34 PM
in reply to: #2418590

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Subject: RE: Marathon Training, How many days per week
i think anyone advocating to run a marathon on 3x a week running is A- setting themselves up for disaster/ or a really slow time, or B- never going to come close to what they can really do running.

2009-09-21 10:04 PM
in reply to: #2416758

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Subject: RE: Marathon Training, How many days per week
Everyone is different, some are better runners and can get away with only 3 days. Others need four or more. So many factors go into it, I don't think any of us can tell you what the best plan will be. There is absolutely no substitute for individual trial and error.
2009-09-21 10:19 PM
in reply to: #2419100

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Subject: RE: Marathon Training, How many days per week
i think with maybe 1 or 2 very rare people, NO ONE will ever get near their best time running 3x a week. this is not trial and error. finding your limits up milage might be, and what balance of speedwork to total distance.

without the other distance runs in there, you simply will not see continued gains for three harder/longer runs.

you might for a while, but you would see more/longer term gains off of running more often.
2009-09-21 10:40 PM
in reply to: #2416758

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Subject: RE: Marathon Training, How many days per week
That's the plan I used for my last marathon.  Did just what I expected.  I missed my 4:00 goal by about 10 minutes.

The plan has 2 points that I think are important (1) pace runs, especially the pace runs the day before a long run and (2) step back weeks.

Unless you're trying to maintain bike fitness for some reason, I would stick to the plan. 


pga_mike - 2009-09-20 10:04 PM I am currently on week 3 of the 18 week Hal Higdon Intermediate 1. 

That is 5 days of running/week with one day of cross training and one day of rest.  The peak weeks (13 & 15) hit 43 miles, with a long run of 20 each time.

Right now, I am thinking of replacing one of the runs with a bike.  (4 runs / 1 bike / 1 swim)

For those of you who have had good success with training for a marathon, how did you train?

Add a response if you have a great plan!
2009-09-22 3:29 AM
in reply to: #2419118

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Subject: RE: Marathon Training, How many days per week
newbz - 2009-09-21 8:19 PM i think with maybe 1 or 2 very rare people, NO ONE will ever get near their best time running 3x a week.  ... you might for a while, but you would see more/longer term gains off of running more often.


True, but I suspect for a relatively new runner/marathoner 3 days a week might get us through with a good enough time, and have enough rest to make sure our body heals, preventing injury.

Few, if any, can run a 3 hour marathon on 3 runs a week.  But most people can probably run a 5 hour marathon on 3 runs a week.

Any disagreement so far?

What about a 4 hour marathon?
2009-09-22 7:51 AM
in reply to: #2419232

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Subject: RE: Marathon Training, How many days per week
mrcurtain - 2009-09-22 4:29 AM
newbz - 2009-09-21 8:19 PM i think with maybe 1 or 2 very rare people, NO ONE will ever get near their best time running 3x a week.  ... you might for a while, but you would see more/longer term gains off of running more often.


True, but I suspect for a relatively new runner/marathoner 3 days a week might get us through with a good enough time, and have enough rest to make sure our body heals, preventing injury.

Few, if any, can run a 3 hour marathon on 3 runs a week.  But most people can probably run a 5 hour marathon on 3 runs a week.

Any disagreement so far?

What about a 4 hour marathon?


Less running is not the best way to approach a marathon.  Less frequent running, especially in marathon training, tends to lead to MORE injuries rather than less.  Newer runners would be better off building their running consistently before embarking on an actual marathon plan (I realize many won't do this).

Just because someone "can" do something, doesn't make it a good idea.  Certainly not a recommended training protocol.



As an aside to the OP, DO NOT use the FIRST plan!!!

2009-09-22 8:00 AM
in reply to: #2416758

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Subject: RE: Marathon Training, How many days per week
If you're doing 10 mile runs and doing regular, planned out walk breaks. I would stop taking walk breaks right now. If that means cutting back your mileage of your long runs for a week or two, so be it.
2009-09-22 8:20 AM
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Subject: RE: Marathon Training, How many days per week
For the run 3 days a week with some x-training, I am using Hal Higdon's novice 3 plan:

"Novice 3 is designed for experienced runners, those who have been running for several years, who enjoy running road races between 5-K and the marathon, but who find it difficult to run more often than three times a week. Perhaps it is because of a lack of time or perhaps it is because too frequent running raises their risk of injury. If you are one of those runners, Novice 3 is designed for you.

It features three days of running a week, but somewhat more mileage on each of those days. I also have lengthened the program from 18 to 24 weeks, providing a longer ramp for the ramp-up. And to make room for three long runs of 20 miles. Yes, there remains ample mileage in Novice 3 to get you ready to run 26 miles 385 yards."

The only real modification to the plan that I have done is to make my long ride (weather and life permitting) on Sunday so the x-training on that day is usually significantly more than what the plan calls for.

We will see how well this all works in a couple of weeks when it gets put to the test and where my goal is to have a good time. Good time here is defined as having fun, finishing with a smile, and a time in the 3h30 range.


Edited by charlieq 2009-09-22 8:21 AM
2009-09-22 8:30 AM
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Subject: RE: Marathon Training, How many days per week
I could go out and run a marathon on 3 days a week.

But that is because other times in my recent running "career" I have gone 6 and 7 days a week including some 2-a-days for running.

For someone with little accumulated base?  Not a good idea at all.

Train right and respect the distance.  It has a way of handing your azz to you if you go into it half hearted and under-trained.  Trust me, I've been there ..........
2009-09-22 8:43 AM
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Subject: RE: Marathon Training, How many days per week

To be a better, faster runner, you have to run. Really. It's that simple. You don't see folks who are strictly runners doing only 3 runs per week. If you are training for a PR marathon, it's time to start thinking like a runner and not like a triathlete. You can go back to being a triathlete after the marathon.

My best marathons came on running 6 days per week with 2 runs a day 2 of those days (total of about 8 runs per week). I did just enough core work to keep my body upright...that was the extent of my cross training. I ran upwards of 60 miles per week (80+ a couple of weeks) and my short, easy runs were no less than 6 miles. I did some speed work on the track, but mostly long tempos (not unusual for me to do a 10-mile tempo [just over marathon pace] in the middle of a 15-mile run) and mile and two-mile repeats.

It was hard and it hurt. But so does serious training for a triathlon.

Think about what your goals really are. Then, go from there.

2009-09-22 8:44 AM
in reply to: #2419485

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Subject: RE: Marathon Training, How many days per week

Novice 3 is designed for experienced runners, those who have been running for several years



And for those people it is a workable plan, as is FIRST.  They are NOT beginner running plans.

2009-09-22 8:53 AM
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Subject: RE: Marathon Training, How many days per week

In general, I would suggest that athletes ask themselves how they can run more, not less when preparing for a marathon (or half, or 10k, or 5k...).

As a rough guideline, if someone is looking to train towards their potential and stay injury free, they should make their long run no more than 40% of their overall run volume for the week (I prefer a lower percentage ~30%).  So if an athlete is looking to do a three hour long run, their weekly training volume should be around 7.5 hours of running.

Too many athletes do a monster long run and combine it with insufficient weekly volume as the remainder of their runs are too short/infrequent.

Shane

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