A Better Way to Marathon Train

A Better Way to Marathon Train – Run less. Yes, you read correctly. I am here to tell you that it is possible, and actually better for you, to train for a marathon by running just three days a week. This may seem unconventional and downright crazy to most marathoners, however, studies have proven that running fewer days per week and adding cross training not only makes you a more fit individual but reduces the likelihood of overuse injuries. Does that mean it’s going to be easy? No. You still need to put in the weeks’ worth of training, speedwork, tempo runs and the grueling long run. But what is better is that there will be more rest between running which will limit overuse injuries and burnout.

The most common marathon training plans have you running five to six days per week, up to 60-100 miles per week depending on your goal. That’s a lot of running. An intense three-day program along with focused cross-training is enough to maintain your running fitness; increasing your overall training intensity without increasing your injury risk.

I have found that incorporating cycling into my training has not only helped maintain my running but has improved it substantially. Adding cycling to my training this past year I was able to set PR’s in every road race I entered and increase my pace during speedwork exercises. I was able to maintain my tempo runs easier and most importantly, by only running three day a week I didn’t get bored, burned-out or injured. Cycling is a great compliment to running, working different muscle groups and allowing you to go out and run hard the next day.

Here is what my training schedule looks like for my next marathon:

Speedwork = 1 mile warm-up and 1 mile cool-down + main set + recovery
How fast to run each set:

• Main Set – 400 meter repeats = 5k race pace – 25 seconds or 10k race pace – 55 seconds (yes, this is suppose to hurt!)
• Main Set – 600-800 meter repeats = 5k race pace – 15 seconds or 10k race pace – 45 seconds (this doesn’t feel much better!)
• Main Set – 1200 meter repeats = 5k race pace – 10 seconds or 10k race pace – 40 seconds (don’t start out too fast – maintain pace for 3 laps!)
• Main Set – 1600 meter repeats = 5k race pace – 5 seconds or 10k race pace – 35 seconds (you ran a 5k just 5 seconds slower, you get to take a rest after just one mile here – you can do this!)

How far or long for recovery in between each set:

• 400 meter main = 200 recover
• 600-800 meter main = 400 recover
• 1200 meter main = 400 recovery
• 1600 meter main = 800 recovery

Tempo Run

• 3-4 miles = 5k race pace + 30 seconds or 10k race pace
• 5-7 miles = 5k race pace + 45 seconds or 10k race pace + 15 seconds
• 8-10 miles = 5k race pace + 60 seconds or 10k race pace + 30 seconds

Long Run

• 10k race pace + 60-75 seconds

Long Bike

• Easy/Moderate effort

Again, this training program is specific to my goals and from experience is a better way to marathon train. I would love to read your thoughts, idea’s and any unconventional ways that have worked for you or that you are currently trying. Please comment below!