This program by Bill Pierce, Scott Murr and Ray Moss looks really promising I know some excellent runners who swear by it.

The idea is you only run three days a week and cross train two more. The runs are a track workout, a tempo run and a long run. And you set your paces for these workouts based on what your present 5k time is.

Looks intriguing as I am trying to make the time I run more effective.

Yes, I used it about 5-6 years ago when I was coming off a stress fracture and did well with it. I BQ'd in Portland. I enjoy running so naturally want to run more than 3 days a week. If I recall correctly the weekly runs were pretty challenging so my cross-training was relatively easy to ensure I wasn't tired all the time.

Sounds like the F.I.R.S.T. program.

I did 3 marathons this spring, my first 3. I got out to about 40 miles/week tops. Between the 2nd and 3rd marathons, I started doing more speed work. I just wanted to mix it up after so many months of slow twitch. I had an IT issue at mile 20. The speed work probably contributed to that. My overall fitness seemed about the same.

I'm not a marathoner. I have gone back to where I started 3 years ago. I'm focusing on my 5K time, running 3 week cycles of about 5 - 6 days per week. It's a mix of 400 repeats, 800 repeats, hills, 4 milers and 10K long runs. Total mileage/week is around 25.

I think, and here's why I shared all this, is that if I decide to do another marathon, I can just gear up in about 3 weeks. I don't think I'm losing fitness by running fewer miles.

So far, I've found it easier to step up to 26.2 than it is to step back down to 3.1. I also don't think the shorter distance produces less wear and tear. Speed workouts are hard!

The cool part is less time. If this strategy works, I can stay fit and get fast, and not be in marathon training except when I actually want to run one. The test will be the marathon time. I peaked at 4:02. About 10 months from now, I may test my theory at the Galveston Marathon. If I can PR, I'll never go back to weekly double digit runs again...maybe.

wbt5845 said:

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This program by Bill Pierce, Scott Murr and Ray Moss looks really promising I know some excellent runners who swear by it.

The idea is you only run three days a week and cross train two more. The runs are a track workout, a tempo run and a long run. And you set your paces for these workouts based on what your present 5k time is.

Looks intriguing as I am trying to make the time I run more effective.

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It works. Don't ask me how I know......

It is a fairly aggressive program though and track night is harder than it sounds if you're doing it right.

I used it for my first 2 marathons. Got injured both times. Hated my training life and my races.

Used Hal Higdon's for my next two. It was much better for me physically and mentally.

Sean Wade in Houston has a training program called "The Kenyan Way", he has trained local runners with this type of running for years, 3 running days per week. One day hills, one day intervals and a long run on the weekend. You can mix in a very easy 4th day if you want. I trained with his group a couple of years and thought it really helped me.

It is the F.I.R.S.T. The book explains the theory gives examples, programs, and pace charts.

In general, more miles is better and nothing is better than running if your primary goal is to race fast.

With that said, If you're going to only run three days a week that's an excellent approach, might as well make them quality miles.

(I also trained with Sean Wade for nearly a decade, great memories running hills at Depelchin, Bayou Bend, etc. the best part about his program is that you can call mileage up/down according to your goals)

So I got the book and have been dabbling with it this week. I'm running a 5k this weekend since I haven't raced that distance in some time and don't have a good baseline measurement of what my pace should be right now.

Here's a link to a pdf of the book.

https://zbukarf1.ga/read.php?id=c0E2OxBZ1DsC

I've got step 1 down to a science, but haven't gotten a handle on step 2.

This is essentially my run training for Ironman and right now I'm running awesome. But results may vary.