Train for a marathon by running only 3 days a week. Yes, you read correctly and it is quite possible to do this by having just 3 running sessions in a week coupled with 2 cross training sessions. The running sessions involve speed workout, tempo running and long running.
Train for a marathon running only 3 days a week is a training program developed by the Furman Institute of Running and Scientific Training, also known as FIRST. When the training program was disclosed in 2005, it created quite a stir because it professed to make runners faster while reducing the number of workouts.
You do not have to be a competitive runner to be able to run a marathon by using this training program. In fact, you can finish a marathon when you train for only 3 days in a week just by following these simple rules.
Train For A Marathon Running Only 3 Days A Week:
- By running three days in a week, you will run more efficiently as there will be no risk of overtraining and your risk to injuries will be reduce. This will help you run faster while being healthy.
- You only need 3 days of training in a week but each day of training should have a specific goal, a fact that many runners neglect. You have to have a goal in mind when training. For instance, your goal can be to improve leg speed, improve endurance or increase your lactate threshold. This goal will then determine your workout for the day -- speed training, tempo running or long distance running.
- Concentrate on being able to run long distances so that you gradually build it up to 20 miles. This means you have to get out of your comfort zone and do long runs so that you build your endurance, speed and focus.
- When you are doing tempo running, you need three different kinds of tempo runs. These are short tempos, mid tempos and long tempos. Each tempo should be run at a different pace and it is the long tempo run that will help you in your marathon running.
- Do not forget to cross train two times in a week. If you do not do cross training, you will not reap the benefits. Cross training will help you increase the intensity of your training without posing any injury risks.
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