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Run Less For More Results

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RUN LESS FOR MORE RESULTS

You can become stronger and fitter by running just three days a week. Here's how

By Bill Pierce

Photographs by Erik Johnson

PUBLISHED 04/23/2007

MARATHON TRAINING PROGRAM: THE 3 QUALITY RUNS

MARATHON TRAINING PROGRAM: THE 3 QUALITY RUNS
WEEK	KEY RUN WORKOUT #1	KEY RUN WORKOUT #2	KEY RUN WORKOUT #3
16	10–20 min warmup 3 x 1600m (1 min RI) 10 min cooldown	6 mile run: 2 miles easy, 2 miles @ short tempo pace, 2 miles easy	13 miles @ MP + 30 sec/mile
15	1 mile warmup 4 x 800m (2 min RI) 10 min cooldown	7 mile run: 1 mile easy, 5 miles @ MP, 1 mile easy	15 miles @ MP + 45 sec/mile
14	10–20 min warmup 1200, 1000, 800, 600, 400, 200 (all with 200 RI) 10 min cooldown	7 mile run: 1 mile easy, 5 miles @ long tempo pace, 1 mile easy	17 miles @ MP + 45 sec/mile
13	10–20 min warmup 5 x 1-K (400m RI) 10 min cooldown	6 mile run: 1 mile easy, 4 miles @ mid tempo pace, 1 mile easy	20 miles @ MP + 60 sec/mile
12	10–20 min warmup 3 x 1600 (1 min RI) 10 min cooldown	6 mile run: 2 miles easy, 3 miles @ short tempo pace, 1 mile easy	18 miles @ MP + 45 sec/mile
11	10–20 min warmup 2 x 1200 (2 min RI); 4 x 800 (2 min RI) 10 min cooldown	5 miles @ mid tempo pace	20 miles @ MP + 45 sec/mile
10	10–20 min warmup 6 x 800 (1:30 RI) 10 min cooldown	8 mile run: 1 mile easy, 6 miles @ long tempo pace, 1 mile easy	13 miles @ MP + 15 sec/mile
9	10–20 min warmup 2 x (6 x 400m) (1:30 RI) (2:30 RI between sets) 10 min cooldown	6 mile run: 2 miles easy, 3 miles @ short tempo pace, 1 mile easy	18 miles @ MP + 30 sec/mile
8	10–20 min warmup 1 mile (400m RI), 2 miles (800m RI), 2 x 800m (400m RI) 10 min cooldown	6 mile run: 1 mile easy, 4 miles @ mid tempo pace, 1 mile easy	20 miles @ MP + 30 sec/mile
7	10–20 min warmup 3 x (2 x 1200) (2 min RI) (4 min between sets) 10 min cooldown	10 miles @ MP	15 miles @ MP + 20 sec/mile
6	10–20 min warmup 1-K, 2-K, 1-K, 1-K (400m RI) 10 min cooldown	6 mile run: 1 mile easy, 5 miles @ MT pace	20 miles MP + 30 sec/mile
5	10–20 min warmup 3 x 1600 (400 RI) 10 min cooldown	10 miles @ MP	15 miles @ MP + 10 sec/mile
4	10–20 min warmup 10 x 400 (400 RI) 10 min cooldown	8 miles @ MP	20 miles @ MP + 15 sec/mile
3	10–20 min warmup 8 x 800 (1:30 RI) 10 min cooldown	5 miles @ mid tempo pace	13 miles @ MP
2	10–20 min warmup 5 x 1-K (400m RI) 10 min cooldown	6 mile run: 2 miles easy, 3 miles @ short tempo pace, 1 mile easy	10 miles @ MP
1	10–20 min warmup 6 x 400 (400 RI) 10 min cooldown	3 miles @ MP	Marathon day: 26.2 miles @ marathon pace
RI = Rest interval, which may be a timed rest/recovery interval or a distance that you walk/jog MP = Marathon Pace

AUGUST 2005 TABLE

Long Run	10-K pace + 60 to 75 seconds/mile
Long Tempo	10-K + 30 to 35 seconds
Mid Tempo	10-K + 15 to 20 seconds
Short Tempo	10-K pace
1600m Repeats	10-K – 35 to 40 seconds
1200m Repeats	10-K – 40 to 45 seconds
800m Repeats	10-K – 45 to 50 seconds
400m Repeats	10-K – 55 to 60 seconds

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