Conventional wisdom holds that in order to run a good marathon or shorter distance races, it is necessary to run 5 or 6 days per week. Traditional marathon programs required running 40 to 60 miles (64 to 96 km) weekly.  These are often scaled-down versions of elite runners’ programs.

Most of us juggle busy family lives, work commitments and social interests.  Running 5-6 days per week, 40 to 60 miles weekly can easily add more stress to our already busy lives.

Now for the good news!  It has been proven that for runners that are not racing at an elite level, this frequency and distance are not necessary for good or even personal best performance!

Running three days a week, supplemented by one or two of days of cross training is all that is required for faster racing times.

Cross-training can be aerobic in nature (e.g. cycling, swimming, elliptical) or strength training.

Studies and training programs from Olympian Jeff Galloway and Bill Pierce, exercise physiologist and chair of the Health and Science department at Furman University (South Carolina) have demonstrated that personal best marathons can be achieved running as infrequently as 3 days per week, supplemented by 1 or 2 of days of cross training.

Does the same hold true for shorter distances? Yes.  Another study took runners who ran 5-6 days per week, reduced their running time by 32% and substituted weight training.  Their 5K times improved substantially.

How do you improve if you reduce running frequency and mileage?  Running only three days a week requires that you make every run count.  No junk miles. Other than your long runs, all runs are conducted at faster than usual pace, consisting of a mix of tempo, interval, hill running and race pace runs.

This approach makes logical sense. In order to run faster at race time, you must practice running faster in training.  This principle holds true regardless of your current regular training pace or ability.

If you are not currently running faster than usual workouts, your cardiovascular system, muscles and tendons will take several weeks to adapt to the faster pace.  Decrease your frequency by one run per week and add a faster paced workout. You’ll know your body has grown accustom to the new stress of the faster pace when the workout becomes easier to complete. This adaptation process usually takes 3 or 4 weeks.  Then add second fast workout and so on.

For many runners, especially those who have finished their fall racing and have completed their recovery periods, now is the ideal time to phase in this new approach.

Although decreasing mileage and frequency will decrease the incidence of injury, running faster can increase susceptibility to injury.  That’s why the adaptation period is important.  It allows muscles and tendons to get used to working harder.  I recommend including two strengthening sessions weekly, consisting of running-specific strengthening exercises that can be done at home. These will make you more injury-resistant, enhance your muscular endurance, increase your resistance to fatigue and strengthen your stride — thereby improving your speed and performance.

If you are aiming for improved race performance and are strapped for time, this “less is best” approach will help you achieve your running objectives and maintain balance between the various aspects of your life that compete for your time and attention.

Bennett Cohen (The Savvy Runner) and Gail Gould are the Founders and Presidents of the International Association of Women Runners.  To learn more about this global community of women runners, visit www.iawr-connect.com.

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Tags: train, personal best, training program, Jeff Galloway

Ah yes, I run tempo early in the week with a long run on the opposite side on Saturday or Sunday. Posted by: bmoore on Nov 05, 2010 at 08:25 PM

Glad you love your tempos. I dread them since it is usually after 4 days of training (running and lifting). I actually cross train M, W, F. My rest day is either Sat or Sun. Posted by: gspaulding on Nov 04, 2010 at 04:01 AM

Ah, OK so you are cross-training on Mondays and Fridays, or is one of those a rest day? LOVE tempo! Ran a tempo this morning and I swear it felt like flying. I get such an adrenaline rush from that 85-90% effort! Posted by: bmoore on Nov 03, 2010 at 07:38 PM

Beth, it is actually 4 days until I hit 15+mi. Once I get into high mileage I tend to get injured with the speedwork. If I am not feeling up to that speedwork day at any point I skip it. Since I always hav a tempo run they are not critical to me. Tue are a straight run, Wed speedwork, Thur tempo run, and Sat or Sun long run. Posted by: gspaulding on Nov 03, 2010 at 07:29 PM

Ah! This is great to hear someone say this. It is interesting because I too have always run 3, maximum 4 days a week with strength in between. It seems to be only when I try to bump up to consecutive running days that I get into trouble (injury, etc.) Tell me, how do you work your speedwork into the 3 day a week schedule? Posted by: bmoore on Nov 03, 2010 at 07:09 PM

This has been my approach for training since day 1. On average I run 3 days during the week, 1 day on the weekend (long run) and strength train 3 days per week. As my long runs get into the 15+ miles I cut out one mid week running day. My training includes plyometrics and speedwork. Work and my personal life are time consuming enough add the stress of 30-40mi weeks and it could become another full time job! But I love running and make sure I schedule time; just like any other appt it is added to my calendar. Posted by: gspaulding on Nov 03, 2010 at 07:03 PM