Informative updates and tips for better running, racing, and training. Contact Dave: firstname.lastname@example.org
Sunday, June 13, 2010
Run Less Run Faster
Run Less Run Faster may be the answer if you are not sure how to prepare for your next marathon.
Authors Bill Pierce, Scott Murr, and Ray Moss have come up with a marathon training plan that requires just 3 runs a week- with a catch. These are not junk miles. Be prepared to do one long run, one tempo run, and one interval workout.
The Furman Institute of Running and Scientific Training (FIRST) has complied some compelling evidence that their program works, measuring improved physiological data and race times in several groups of runners that were put on the program over that last several years.
There is another catch- the FIRST training program is also called 3plus2, meaning you must also cross train 2 sessions each week.
The FIRST 3plus2 marathon training program makes perfect sense- as described in the book the 3 workouts "are designed to work together to improve endurance, lactate-threshold running pace, and leg speed. You run each workout at a higher intensity than you are probably used to, however you get at least one day off in between allowing ample recovery.
What I also like about the book are the tables that tell you what pace to run each workout based on your 5K times, plus 16-week training programs for each of the age-group Boston marathon qualifiying times.
If daily training is running you down, I'd take a serious look at Run Less Run Faster, especially if you are injury prone or over 50 and still have a burning desire to challenge yourself. As they say in the book, "train with a purpose."
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