Reader to Reader: Train less, run faster?
Can you improve on fewer sessions per week? Here's what you thought
Posted: 11 June 2007
by Catherine Lee
Reducing your level of training to improve your race times might seem counter-intuitive but research exists to suggest that in fact, less can sometimes be more. This week’s reader is keen to put this theory into practice - can you help him strike the right balance between session-frequency and session-intensity?
"I ran this year’s FLM in 3:08, having averaged 60 miles per week (six runs/wk) over a five-month training period. I’d like to experiment with different training regimes and am particularly keen to hear from anyone who has run close to or under three hours for the marathon on three runs a week. What level of success have people had with this type of 'minimalist' approach to training?
" – it's time for a change
Your best answers
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Work hard, rest hard
I did 3:10 on three to four quality sessions per week, plus the odd recovery run, not quite three hours on three sessions but I was probably only averaging 40 miles per week. In theory increased rest means you should be more able to work harder (or more effectively) in your three sessions, so you should get more out of it. – Slowboy
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Cross-train to boost your overall fitness
I did 2:59 last autumn and again at FLM this year on four sessions a week - so not quite down to three. Basically, I never went over 45 miles in a week and did two quality sessions, a long session and a tempo session. I did do one or two alternatives as well though, like a swim or gym session for core strength. – Dad of Two
Build up your mileage as early as possible
On a slower scale than the times quoted, I did a 22-minute PB at the Lochaber Marathon finishing in 4:28. When I looked back at my training log I was surprised to see that my January to March total mileages were 78, 76 and 77 miles (less than 18 miles per week). I did no more than three runs a week and maybe a three-hour bike session every fortnight or so, but I did start to do longer runs earlier on in the schedule. – fat face
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Prioritise long runs to make sure you last the distance
For the 20 weeks before my first marathon (Amsterdam 2006), I averaged three runs per week and a total weekly mileage of about 25 miles. I did the marathon in 2:57. A typical running week for me at that time involved one track session, one hilly run and one long run. In addition I typically swam one or two times a week and cycled one or two times a week. I did suffer in the marathon and found the last quarter very tough. I didn’t have enough decent long runs in the bank and I'm pretty sure my relatively low mileage didn’t do me any favours either. – MTriton
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Be realistic about your training timescale
I train with someone who averages well under three times per week, though due to injury rather than choice. Earlier this year he managed a 31:50 10K, but I'd imagine he currently lacks the endurance to convert it to a super-quick marathon. I needed to step up to five or six times per week to break three hours, then daily training to break 2:45, although perhaps I'd have got there anyway on three times per week, just at a slower rate of improvement? – JamesEarlJones
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Learn about your lactate threshold
A long time ago, I ran a 2:50 marathon off three or four runs a week (I guess I was probably averaging 25 miles a week), and then one 20-mile run the week before. I was never very scientific about it, I just ran hard a couple of times a week and made sure that I was carrying as little weight as possible (very important, I tend to think - though obviously there is a point at which one begins to lose muscle). I think I managed the marathon because I'd got relatively quick at 10K on this regime (sub-34:00), so probably wasn't building up much lactic acid at marathon pace and was able to keep going. – themoabird
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Strengthen your muscles
All my jealous running friends know me as an absolute minimalist trainer. I ran lifetime PBs last year at both marathon and half-marathon distance, and was only a minute outside my 10K PB of 10 years. The majority of it came from a job change that had me lumping heavy cartons (up to 53kg) in and out of a van, and up flights of stairs. I worked long hours and ate little, so I lost about 3kg. I usually only managed to run once or maybe twice a week, but my legs and upper body became solid muscle. – Ged56
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Approach every session as a mental challenge
Your plan is not too dissimilar to that I used to successfully crack three hours for the marathon (three runs a week and cross-training). The key for me was making the cross-training sessions harsh in their intensity - building to around one-and-a-half to two hours (effectively simulating a long run). The sessions will be boring and extremely tough - when I have put in sessions of over two hours on the trainer, they have been harder mentally than running a marathon. But I have turned this into a positive in that, when it comes to running (or racing) long distances, they seem an awful lot easier running than when I was on the trainer. I see all my gym sessions now as mental tougheners as well as good for the body. – GoKL
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Discuss this article
All my jealous running friends know me as an absolute minimalist trainer, but not a 3-hour marathoner, unfortunately, but that's just cos I'm not fast enuf...yet!
I ran lifetime pbs last year at marathon, and half, and was only a minutes outside my 10k pb of 10 year standing.I'm 51.
I guess the majority of it came from a job change that had me lumping heavy cartons, upto 53Kg (ikea boxes) into and out of a van, and up sometimes 4 flights of stairs, and I'm only 5'10" and 73Kg.. then building the stuff quickly, which got the heart rate going. I worked long hours, sometimes 12 a day, and ate little, so I lost about 3kg. My legs and upper body became solid muscle, and I usually managed the time to run once or maybe twice a week.
At MOST it was 3 times..
I improved a sickening marathon time at Rotterdam in March of 4h01m, down to 3h43m in the October at Amsterdam.
Posted: 30/05/2007 at 16:03
I've now moved away, and changed my job, and the half marathon I ran, to the day a year later, was 3 mins slower, at 1.43, from the sub 1.40 last year, on virtually 'b*gg*r all' mileage.. although I ran a hilly 16 miler 3 weeks before the race. My MAXimum miles are 30pw, in peak training, usually about 10-15mpw, with maybe a 10 mile bike ride, once a fortnight. All runs, long or short, are run at the hardest pace I can manage on the day.
My recommendations are to try a comfortable 30 miler, 3 weeks before the race, and taper Sharply, max 15mpw after that, with at least an hour stretch session per week, and an hour stretch the night before the race.
I usually recover within an hour after the race..my friends say I obviously don't run hard enuf!!
Posted: 30/05/2007 at 17:25
It's Time For A Change: Your plan is not too dissimilar to what I used to successfully crack 3 hours for the marathon for the last two years on the basis of three runs a week and cross training. (Previously my best was 03:04) The key for me is making the cross training sessions harsh in their intensity -
quite often the runs, although hard in themselves, do not seem as difficult as the gym sessions.
The running side of things looks sound - personally I'm a big fan of doing one of my 3 runs at marathon pace rather than making it an interval session, but everyone has their own preferences. I also liked to keep my sessions on roughly the same day from week to week, as they had been devised to allow a gap of 1 day between each run and fitted in with other things.
The cross training side of things does concern me a little. From previous experience 1 1 hour session on an elliptical trainer at 70-75% intensity does not equate to the 2-3 runs it is replacing. I would suggest at minimum increasing this session incrementally by 5-10 minutes a week building to around 1 1/2 - 2 hours (effectively simulating a long run) and adding at least one more session a week of a minimum of one hour.
It interests me that you say the mind rebels against those sessions it remembers as tough. For me, like you, the elliptical trainer sessions have been boring and also extremely tough. For instance when I have put in sessions of over 2 hours on the trainer, mentally (And not far off physically at the time) they have been harder than running a marathon (I am not joking here). I though have turned this into a positive in that when it comes to running or racing long distances it seems an awful lot easier running than when I was on the trainer. I see all my gym sessions now as mental tougheners as well as good for the body.
My training for the last couple of years has been based on 3 quality runs a week backed up with CV sessions at the gym. In 2006 FLM I managed a 02:57 time (and in September a 01:19 half marathon based on similar principals) with a pretty strict regime broadly as following:
Monday: GYM: 1hr 20 mins, Elliptical trainer, quite often a spinning session.
Tuesday: Run - 8-10 miles nearly all at my planned marathon pace or slightly quicker.
Wednesday: 1hr40 mins on the elliptical trainer. (Heart rate comparable to that when running on a long run).
Thursday: 08-10 miles, (usually with half the miles at half marathon pace)
Friday: 1hr on the elliptical trainer easy (Or the cheat fourth run of the week - just an easy 5 miles if I couldn't get to the gym).
Saturday: Rest or the long run (Building from 11 to 24 miles - with over 5 runs in pre marathon build up over 20 miles)
Sunday: Rest or run (Depending on Saturday)
For 2007 I was aiming for a similar strategy but a spell of injuries meant I had to revise my plans. I didn't run at all in November or February and focused entirely on CV work - the long sessions in the gym on the stepper and elliptical trainer were essential in being able to keep my fitness levels high - maybe even higher than when I was running.
Work commitments and a desperate bid to get running fit in time for London meant that in March and April this year the 3 run a week thing went a bit out of the window (Nearer 5 runs week and 1 trip to the gym), but when I was at home - I found it quite comfortable to do a gym session Monday and Wednesday (Up to 2 hours), 08-10 miles Tuesday and Thursday (at marathon pace), rest Friday, a 50-80 mile bike ride Saturday followed by a long run on the Sunday.
Good luck with your training!
Posted: 05/06/2007 at 12:34
Hi Alex 73
Yes, I've looked at the Furman schedules. I'm not sure they're for me -- I would prefer more variety rather than having to run tempo/intervals/long run each week. For me, the ability to vary sessions each week (e.g. hills instead of intervals, tempo intervals instead of continuous tempo run) will mean that I'm more likely to stick with such a high intensity schedule.
In fact, I've decided that flexibility is going to be the key ingredient of my training. So, for example, I had planned to do an interval session today, but I actually really fancy a hilly/fartlek run. So that's what I'm going to do instead i.e. I'm going run the session I really feel like running rather than the session I think I must run. I believe that this strategy will have two benefits: 1. Hopefully, I'm going to enjoy my running a lot more and 2. I think the risk of over-training/lack of motivation will be much less. It will be interesting to see what effect this approach will have on my race times.
I know that this approach flies in the face of most training schedules, which are very precriptive, but I feel that they have the potential to squeeze the fun out of running. I've run 5 marathons and for the last two I've found it much harder to motivate myself. So, I think...it's time for a change.
All the best
ITFAC
Posted: 08/06/2007 at 10:03
I have done FLM twice (not at 3hrs tho!) the first time i trained 'conventionally' but to be honest the first time there were lots of junk mileage..odd little 3/4/5/6 milers that weren't really worth anything apart from tired legs. I followed the 3 day week prog for FLM 2006, i was doing 24 hr shift work and it suited me. I cut 1hr 15 mins off my previous time. I also teach classes so that enables me to fit in my cross training in between wout overtraining. When i was following another plan that had me running 5-6 days a week, sometimes 13 days without a break i was only a month into it and was having leg probs so switched to the 3 day training. seemed to work for me...good luck x
Posted: 28/11/2007 at 13:16
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