3 Runs Per Week Schedule


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28/01/2009 at 11:14

Thanks everyone for comments and advice.  It's good to feel that I'm not alone in struggling with those intervals.  I actually  managed to be consistently bad over my 5x1k which I take as a good sign.  On previous attempts I got the first one just about right and then got slower & slower.  Now I manage the same off-pace over all repetitions, so getting there.  Who knows, a few weeks down the line these should become easier.

Had a good, fast spinning session today and am now looking forward to my tempo run tomorrow.  Looks like it's gonna rain - ugh.  I may chicken out and do it on the treddie but then I always get bored after about 1 mile, so we'll see. 

28/01/2009 at 11:41

JFH1 - I know, I agree, its very busy. I'm with you too, three times a week and hoping for a PB although I don't really think I've got into things yet. Struggling with a foot problem last week and coughing like a smoker this week. I am supposed to be running home from work tonight - 20 miles - but I'm not sure it's wise. I have been cross training twice a week too which I didn't do last year - swimming and gym. My main tactic though is to lose weight. I'm almost back at my FLM weight last year then I plan to shift another half a stone before FLM this year. Us three time a weekers have to stick together and not be intimidated by the huge miles that others do. Are you doing Edinburgh this year?

28/01/2009 at 17:13

Astride - Yes, I am at Edinburgh again this year. Hoping for even better weather and an even better run - but I'll get FLM out of the way first. I'm also planning to do the Fleetwood Marathon in September. Hope your cough improves and good luck with your 20 miler. My first 20 miler for this campaign is scheduled for this coming Sunday.

Schmid - Go on - you know you want to brave the elements! Good luck with your tempo wherever you do it.

28/01/2009 at 20:44

Schmid - I guarantee it won't rain hard for a considerable time - I bought a waterproof jacket yesterday.

JPF1 - I think you only really appreciate the 3Plus2 schedule when you start to carry a niggle - just think how quickly this would become an injury on a 6 day a week running schedule?  Better to train for 18 weeks on 38 quality miles a week than 60 miles of averageness for 12 weeks with a gap - and remember an injury takes you back 2 days for every 1 off!  So keep those knees well and enjoy....

Astride - my 20 miler is in 2 weeks - I'm following an 18 week schedule which is last years Furman approach - slightly different to the book schedule.  In this schedule you build 13, 15, 17, 18 and 20 which feels more steady progress than in the 16 weeker.

 I think I ran my 17 miler a bit too quick last weekend +39 secs to PMP (rather than 45-60 sec).  My right ankle is stiffer than normal and hasn't properly recovered with Xtrain and recovery run on Mon and Tues.  That'll teach me to move away from the schedule direction.  My 18 miler this weekend will be much more conservative.

I ran my 3m tempo at 06:35 this morning and still hit the tempo pace - I seem to be getting used to early morning exercise.  Marathon commitment.

28/01/2009 at 21:09

Hi everyone

I am a 3 runs a week runner .

I am 51 and this will be my first marathon.My recent  half marathon time was 1hr 30 which was quite comfortable,so i am hoping for about 3hr 20 in London.

I am upping my long run by 1 mile a week and then maybe a couple of shorter runs in the week but every other weekend a race of somesort. Last sunday was 5 miler and in a fortnite a hilly half marathon.

The longest race will be a 20 miler about 3 weeks before FLM.

I dont know if this training regime will work but who knows

Good luck everyone

29/01/2009 at 10:52

Quickstepper & JPF1:  It wasn't raining (just damp & windy) so I did run outside. Soooo much nicer than the dreadmill.  I dunno but a mile on it feels like 10 miles outside.  Pleased to say that I managed 7:55 minute miling throughout instead of the 7:59 I was supposed to do and it felt absolutely brilliant.

Mad Mark: welcome & good luck on your first marathon.  You are seriously fast, so my hats off to you.  I'm a fair bit younger and this is my third marathon yet 3:20 is something I can only dream of.  I'll take 3:45 for now to get my GFA.

29/01/2009 at 11:58

Cheers schmidtinator

I have just done 8 miles at 7.15 pace so i am happy with that though one of my calfs are acheing a bit.

Hoping to do a very steady 11 miler on sunday and 2 weeks sunday is a hilly half marathon race

31/01/2009 at 08:06
Wish me luck...........20miler scheduled for today!- anyone else?
31/01/2009 at 08:19

Schid: Fantastic achievement - you must be starting to feel confident.  Please note I'm sitting typing this with an ice pack on my right achilles which has been minor aching since my 17 miler 6:56 pace run last weekend.  Please learn from me, I went too quickly, it should have been 7:02 - 7:17, I felt good and pushed it - we still have 12 weeks to go and should take care to follow the schedule when our confidence is high! 

Mad Mark: Welcome to the 3 a weekers forum.  It sounds like you have a realistic goal (I'm aiming at a sub 2:45 championship time - injury freeness permitting) - There's another runner on the forum with a 1:30 half (the Rat) with a very similar goal- see page 8 of this forum.

I get the impression that most of us on the forum are following the  Furman Institute of Science marathon schedule and have access to the web and/or read the associated book "Run Less, Run Faster".  This is a 3PLUS2 schedule - run 3 quality sessions a week (interval, tempo and long run) at prescribed paces for you goal marathon pace coupled with to good effort cross training sessions (plus an optional recovery run or x-train).  It provides an excellent structure to your training.

If you are interested tap in http://www.furman.edu/first/fmtp.htm following the link and scroll down to the marathon schedules.

Ask away......

All:  Anybody else done the 3x1600m (1 min rest) interval yet?  Phewwwwwwwwwwwww the burn in my lungs and legs..........and I forgot my MP3 so I just had to deal with the pain directly.  All good stuff

31/01/2009 at 08:21
Tri - go for it - I'm an 18 miler tomorrow.
31/01/2009 at 15:12

Hi everyone, looks like the training is going pretty well so far for everyone.  I'm sure we'll all have our ups and downs along the way! 

Tricialitt, I was with you on the 20 miler today.  Painful, tough and also quite enjoyable in a strange way!  I feel quite invigorated now despite the sore legs.   I'm aiming for sub 4 on the day so very pleased to average 9.20's this morning, finishing 3 hours 6 mins.  Hope you got on well.

I'm more of a Slowstepper - so quickstepper your long run pace is faster than my interval pace!  But how boring would it be if we were all the same?!  And yes 3 x 1600m was hellish!  I have to admit I cheated slightly by taking 2 mins recovery.  I was still hyperventilating after 1 min but will try 1 min recoveries the next time I do that session.

Welcome Mad Mark - post all your training here - I find it really helps to motivate each other especially since we are following the same plan.  Where's Astride gone, the last few days?!


31/01/2009 at 18:17

Ouch my feet hurt...............knackered

And I'm hungry!

31/01/2009 at 18:28

Hi everyone

Thanks for the welcome

Well done tricialitt.

31/01/2009 at 20:13

Lou7 - I chose my alias due to the double reference of pace and another hobby I have!  And by the way I speak with a guy whos tempo pace is my interval pace.  We are joined by a common focus and commitment - that's what counts to me.

Tri - a mini celebration is called for - another half bottle of wine tonight?

01/02/2009 at 10:58

Morning all

Just done my 11 miler,7.46 pace with lots of hills

.It was bloomin cold out there  ,but nice and warm now so I can enjoy the rest of the day

01/02/2009 at 14:54
Sorry to hear about the achilles, Quickstepper. Take it easy for the next 2 days. hope it's just a niggle and will sort itself out with some decent rest.

Well done everyone on their long runs. Some really speedy miles going on here!

Did my 20 miler today in the gale force wind with sleet in my face. Ugh - it wasn't nice. I pulled the breaks on the first half when the weather was still halfway decent but boy did I have to fight on the second half to keep the pace. I ended up being about 2 secs per mile slower in the end but what the heck - it was HELL out there. couldn't see where I was going at times but feeling like a million bucks now that it's over and I just murdered 2 bagels with salmon + cream cheese. Yum!!

Re. the 3 x 1600 - oh yes, they are my worst nightmare. My training programme started with them (I'm following the 3.45 schedule for Boston from the Run less, run faster book). I was ready to throw up in the bushes after number two even though I cheated too and took 2min recoveries. My next lot is due on Tues. So not looking forward to it ...

Have a lovely Sunday afternoon, everyone.
01/02/2009 at 19:10
Quickstepper - Yes I'm following the Furman plan too and agree that the structure of the training plan is great. I'm glad that I bought the book, as it all makes so much more sense than merely looking at the website. I do 2 days of cycling as my cross training (which means a turbo trainer in the winter) + 2 days of circuit training (about 25 mins), with the 3 runs as recommended in the Furman plan. Impressed with your target time - good luck keeping injury free.

Schmidtinator - 3x1600 must do us some good, they are excruciating. I must be in the same week as you, as I have the work out to look forward to on Tuesday too.

Tricia - I was out with you and Schmid today for the first 20 miler of this year's campaign. Actually 20.7, which was pretty hard going with that strong wind. Managed to keep to the prescribed Furman time though.

What cross training is everyone else doing?
01/02/2009 at 20:48

Schmid - ice and eccentric stretching seem to be a god send (touch wood) so I got out for the 18 miler today but took care not to push and go faster than the recommended pace (required pace between 7:02 and 7:17 completed 7:09 with 1800ft ascent) I seemed to have the best of the weather down here in the SW, only a bitter cold wind to cope with.  Just think of the conditions as mental preparation to tough it out .

 JPF1 - I'm doing a swim approx 30 -35 mins, sometimes with kicking, a cycle of 35 - 45 mins (high cadence 95 -100 rpm) plus a recovery run (v easy 5 miler).  I'm thinking of chnaging the recovery to another harder x-train.  1 day off each week.  very much in line with the book.  I'm loving the variation - triathelete in the making?

Week 6 of 18 complete - 1/3 done - only 12 to go. 6:20 start tomorrow and 54 lengths.........this is my 1st 20 miler week.

01/02/2009 at 21:03
Good variety with your X training Quickstepper. I used to do a 4th run, but found that my knees would not stand the extra pounding. There was a time about 20 years ago, when they would stand 6-7 days running each week, but those days have certainly taken their toll on the old knee joints! I've found that replacing the extra run with 2 days of circuits has helped lessen the knee pain, whilst at the same time giving me an outlet for my need for daily exercise. Good luck with your early 54.
02/02/2009 at 10:19

Lou7 - I've been busy and full of a cold.

I did 20 last weds with a cold coming on then it wiped me out for 3 days. I then did an easy 10 yesterday. I've been running keeping my heart rate low, ie not breathing heavily, and I seem to be ok. Almost over it now. Strangley though last week I did my biggest mileage week, 35 miles, but everything was slower than marathon pace. Also no cross training. I'm no where near where I hoped to be by now but still 12 weeks to go.

Mad Mark - if your training goes well, the you should get sub 3.15.

Well done to everyone on their 20's, particularly if its your first. They do get easier, honest.

JPF1 - glad your body is holding out. Mine is too - just about. Is your school closed today?

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