3 Runs Per Week Schedule


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11/01/2009 at 17:39


u have me thinking now

Have i put the wrong name down - if so sorry

11/01/2009 at 17:49


Publicly - Sorry- i've looked back - and got cofused somwhere- what happened i don't know -

only problem with typing on chatrooms

hope u'll forgive me


11/01/2009 at 18:03

Go on then!  I wasn't upset just a bit confused!  Publicly forgiven!

11/01/2009 at 18:11

i don't mind admitting

I'm confused over that

I'm embarrased  as well - but i'll get over it- providing i've not upset yourself

I'm grovelling at your feet -  for forgiveness

to be honest - i've spoken to that many people today about different things-

i can be looking at a thread post somwehere - look at a profile- and well, that's what happens - silly i know -

anyway - onwards -

12/01/2009 at 08:55

Seems like a bit of a misunderstanding there which I really couldn't follow.

Minni - well done on your training. I've completed my three sessions this week and two cross training sessions so I'm happy. Cross training sessions probably need to be tougher but still a long way to go yet. I'm following the Furman principles but making up my own sessions. I'm ahead on the long runs but behind on the speed.

Mick'n'Phil - just to say how inspirational you are to me with what you do together. I can relate very much to your story as our third is disabled with severe learning difficulties. I'm sure you have many ups as well as many downs but just taking each day as it comes and seizing the day, becomes all the more important. Well done for keeping on going and not letting life drag you down.

12/01/2009 at 09:03

Lovely words Astride.

12/01/2009 at 18:20

Astride –


Sorry for not getting back to you sooner. I’ve just come out of hospital having received treatment for blood clots in the lung (pulmonary emboli). It came as quite a shock!


Last year I ran 3 hrs 3 mins at the FLM, using the FIRST plan for the last 10 weeks of training but adding in an additional steady run of 6-10 miles (I didn’t do any cross-training). I picked up a calf strain just before the marathon, so it may be that I would have broken 3 hours with those 4 runs a week if I’d stayed injury-free. So my preferred schedule for a marathon is 8 weeks of base training (4 steady runs a week and one short tempo run), followed by 10 weeks of the FIRST plan with an additional fourth run. For me, 10 weeks of FISRT is doable; any longer than that and I dread running.


RunningCommentary – when I do intervals I decide beforehand what I want to achieve (pace and time of each interval and recovery period) and then adjust the machine as I go along.


Best to all ­– ITFAC

12/01/2009 at 19:06

Hey ITFAC- sorry to hear that- hope you are on the mend now- I presume you're out of action for a wee while as far as marathon running goes.

I'm doing spinning as my main cross training - boy is it hard work, - but once a week is enough for that, will try to motivate myself to do swimming as well- I tend to swim one length/ run one (in the pool)- it's just hard to motivate yourself to swim, when you can get the same effect just walking across the car park- (torrential rain in Glasgow this am!!).

12/01/2009 at 20:01

Tricialitt –


Thanks for the support.


My specialist is hopeful that I will make a quick and full recovery. The pulmonary emboli would have caused some (reversible) lung damage but this is likely to have been small and I usually heal very quickly.  


I’m medically qualified so I know that I need to be patient over the next couple of weeks and then reassess how I’m doing. If I heal as quickly as I think I will, I’ll resume training for the FLM provided the desire is still there.


But at the moment my priority is to catch up on some sleep (the last few weeks have been pretty draining).


All the best

13/01/2009 at 10:21

Spinning very hard, I did it once, I think the teacher must have been useless as I couldn't walk for a week and suspect it caused one of the niggles i still carry now. I did not like it at all.

ITFAC - thanks for the response and hope you're recovering well. It will be some achievement to make FLM this year for you. Very interesting what you say. I am starting out on the standard 3 runs a week then doing a swim and possibly a gym session. As I get used to the LSR on Sunday, I might try to fit in a fourth MP 10 mile run midweek so long as the quality of the other runs are not affected. I know what you mean though, after 7 ot 8 weeks last year, the training really became a means to an end and I was starting to dread the interval sessions. It did work though so I guess you have to weigh up whats important to you. I suspect I won't go sub 3 though, more realistic is 3:05. Good luck to you.

I think I might go for a 6 mile threshold run today and leave the intervals for later in the week.

13/01/2009 at 10:24



13/01/2009 at 10:26

ITFAC, so sorry to hear about your health problems.  Get well soon!

 Astride, I normally enjoy the spinning classes but I find them too hard on the legs to help me with my cross training. Our instructor does a lot of stuff at high resistance and out of the saddle, making it a weight-bearing exercise.  Or she does this horrible thing where you just about hover over the saddle until your quads burn like hell.  Anyways, it's taking up too much strength and seems to tire my legs out for the next run, so I've given up and have switched to easy spinning at a high cadence instead, and some swimming.

13/01/2009 at 10:48

Minni - don't worry, the way I'm going, it's unlikely to happen. You have to have a goal though. I think my marathon career peaked in my first marathon and now its all down hill.

Schmidtinator - I didn't mind the thigh burning stuff, it was standing up and making your legs spin really faster that just felt wrong on all my joints and muscles.

Edited: 13/01/2009 at 10:50
13/01/2009 at 15:31
In week 2 of the plan, and I was wondering if I don't have the paces for my key run 1. Does any one have the book or access to what the paces should be. I did my 5k in 20 mins. And am aiming for a sub 3.15
13/01/2009 at 17:57


Have looked through the book - paces for 20min 5K are as follows:

intervals - 400m pace - 0:01:27, 600m pace - 0:02:12, 800m pace - 0:02:57, 1000m pace - 0:03:43, 1200m pace - 0:04:32, 1600m pace - 0:06:10, 2000m pace - 0:07:48

Tempo - short tempo - 6:43mph, mid tempo - 6:58mph, long tempo - 7:13mph, easy 8:18mph

Marathon pace - 7:24mph (which is 3:10 pace I think!)

 Am very glad I'm slow!!!!! 

13/01/2009 at 18:52

Hi- another really tough tempo run this morning- felt VERY lethargic- I dunno whether it's the effects of last night's large glass of wine, or the spinning class yeaterday morning, but I really wasn't up to the planned 10km , with middle 7km at 11.6kph- felt awful- but not leg tiredness- more metabolic problem- improved after eating some jellies at 5km- this raises the dreadful prospect of going on the wagon before midweek runs!!!!

14/01/2009 at 09:45
BP thanks a lot. I will adjust my times now, I was attempting the intervals at too fast a pace. No wonder I was dying.
14/01/2009 at 20:55

Not Greased Lightning - I was interested in your discussion. 

You now have your times but do you understand why the schedule is built as it is and the importance of the cross training?  I thought I'd got it all sorted too but with Xmas day and the Furman book in my hand I started to read - suddenly I understand so much more....it places all the commitment and hard effort into context - you know why you are doing what you are doing. 

 Even the cross training is bringing change into my training.  I swam 48 lengths last week the first time in nearly 20 years and I thoroughly enjoyed it - becuase I knew I was training aerobically but resting my legs post a long quick run the day before.

I thoroughly recommend you buy the book (Amazon about £8) it opens much more than a schedule and times........afer all training is 99% of the time so we all need as much motivation as possible!!

15/01/2009 at 23:58
Quickstepper, no problem with the cross training, I swim with the tri club on a Wednesday, and do a couple of bike sessions at lunchtimes in the week, I chuck a few weights around too.
17/01/2009 at 11:21
15.5 miles for me this morning.  Not at the pace of the schedule but done all the same.  Did 21miles on the bike yesterday and pleased with the way I feel after both.
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