Training

Power Running Training Guide

Part 5:  Running 3 Days Per Week

One of the most controversial things recommended by Power Running is the 3 run days per week training program.  Can you really race, and race well, while only running 3 days per week?  The answer is yes!  Exercise physiologists at Furman University had subjects run 3 days per week and cross train 1-2 days per week and then race in a marathon.  The result was that 25 of the 30 experienced marathoners in the program either set a PR (personal record) or beat their most recent marathon performance by an average of 20 minutes.  You most definitely can run well from a 3 run days per week program.

Should you run more than 3 days per week?  Maybe; maybe not.  The answer depends on your personal, optimal training load.  If you have the capability to train at a higher training load, then training more often will be beneficial; otherwise training more than is optimal for you will not produce better results for you, no matter how much anyone else trains. 

Can you reach your ultimate potential while running just 3 days per week?  If you have read part 1 of this guide you already know the answer to that question; humans posses a broad range of genetic talent and some will reach maximum training load and performance from running just 3 days per week and others will find their optimal training load at other training frequencies.

Finally, if you can handle running more than 3 days per week, should you?  Again, the answer depends on you, your personal situation and goals.  You can run very well from a 3 run days per week program.  If you want to do more than run well, if your situation and goals are to run at your very best, then you will need to find your ultimate optimal training load and train at that level.  If that level means running more than 3 days per week, then do so.

The basic 3 run days per week program consists of the 3 quality run workouts included in most running programs while eliminating all the easy runs.  The 3 weekly runs are:

1 x long run

1 x power run

1 x sprints/intervals or hills

You supplement these 3 different runs with 1-3 days per week of non-running cross training activities such as, plyometrics, strength training, bounding, etc.  Table 1 outlines a sample 10k, 3 runs per week + 2 cross training sessions per week program. 

Table 1:  Sample 12 week 3 run per week training program, 10k training program

If you want a long-term, 3 days per week program that can be used for maintaining a year round high level of fitness, table 2 outlines a sample program.  This program can be used to stay in 1/2 marathon condition year round.  The program consists of 3 weeks of training that are repeated continuously as long as desired.  Cross training can consist of any activity you choose that works the muscles of the lower legs (cycling, rowing, etc.) and should also include some amount of plyometrics.  Bounding exercises can be done on any day though the sprint / interval day may be the most convenient time to do them.  Strength training is included once per week, but if you don't care for strength training, you can substitute a cross training workout instead.

Table 2:  Generic 3 run days per week training program

The 3 run days per week can be adapted for any distance.  Training for a marathon?  Increase the distance of your longest run to 20 - 24 miles.  Training for your first 5k?  Build your long run to around 5 miles and your power run to 20-30 minutes.

It is possible that the training load incurred from running 3 quality runs per week may be too much for some.  You may need to reduce the intensity of one or more of your runs each week to get the training load at a level you can handle.  If this proves to be the case, you will need to experiment with different training loads with the 3 runs per week to find the training load that works best for you.  Table 3 illustrates a sample modified 3 runs per week program with decreased training intensity (and training load).  The program consists of 3 weeks of training that you repeat as many times as you desire.  You may also need to decrease the training intensity / training load of the cross training days to allow you to keep your total training load at a level you can handle.

Table 3:  Sample, lower intensity, 3 runs per week program

In summary, research has shown that runners can run and race well from a 3 runs per week + cross training program that consists of all quality runs.  Whether 3 runs per week will produce your optimal performance depends on your particular level of genetic talent; for some it will prove ideal, for others it will need to be modified by adjusting the training variables to increase or decrease the total training load.  The 3 runs per week program can be adapted to fit most any race distance by modifying all or some of the training runs to be more specific to the distance and conditions to be raced.

Part 6 - General Training Program