For Phx Marathon Training, I suggest we consider “Run Less, Run Faster,” plus Mike’s and Greg’s Purple Pansy, er, Patch suggestions (can’t discount a Kona-qualifying performance). Run Less basically provides for three quality runs per week, plus two cross-training days: a speed day, a tempo/race pace, and the long run. It is similar to our T/Th/Sat workouts, except the Thursday workout needs to include more tempo and pace miles. There also is a lot of variety in the workouts, so on Tuesdays you don’t just always do mile repeats at the track, but varied distances and paces. For those who still want to run more than three/week (Jeff), you can also run Monday instead of it being a cross-training day. You’re welcome to read my copy of the book if you want.
Here is a quote about, and a link to, the book:http://www.amazon.com/Runners-
“Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program.
Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner’s World magazine, FIRST’s unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times.
The key feature is the “3 plus 2” program, which each week consists of:
-3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed
-2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout
With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.
Amby Burfoot, Runner’s World executive editor and Boston Marathon winner, calls the FIRST training program “the most detailed, well-organized, and scientific training program for runners that I have ever seen.”
Jack Daniels says, “For anyone interested in optimizing limited training time, this is a good approach to better performance.”