2009 Runner's World 3-Day Marathon Training Plan for Busy Runners
16 weeks - $29.99
Total Miles: 556
Total Miles: 556
If you want to go 26.2 miles but have a schedule that’s already jam-packed, this plan is for you. This program is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has completed other marathons and shorter races. This plan will help you develop the strength and endurance to run the marathon, and give you the flexibility you need to fit training into your busy life. Each week features three quality workouts including Yasso 800s, marathon-pace runs, and long runs. Any other easy runs or cross-training you do on the other days are extra credit. You can move around all the workouts, as long as you don’t do hard workouts, like long runs and speed work, back to back. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate and advanced runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Week 1 REST
Welcome to the Runner's World marathon training program. This plan is designed for busy runners who want to train for a marathon, but have a schedule that's already overbooked. This plan is extremely flexible. Each week features three quality workouts, including one session that builds strength and speed, one workout to practice your goal race pace, and a long run. On the other days you can rest, run easy for the mileage that's suggested, or cross-train for an equivalent amount of time. You can move all the workouts around as needed; just make sure not to do any hard workouts back to back. So, for instance, don't schedule a speed session the day before a long run. As long as you complete three quality workouts during most weeks throughout the plan, you'll be prepared. Any other workouts you do are extra credit. The plan kicks off with a day of rest. Each Monday will be reserved for rest so you can recover from your long run from the previous weekend. Your quality workouts start small this week. You'll have one day on the hills, a 4-mile marathon-pace run, and a long run that's just 7 miles. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, do a no-impact activity like stretching, yoga, or swimming. HILLS: Run the mileage on the hilliest route you can find. Hills build aerobic and muscular strength. MARATHON PACE RUN: After a warmup, practice the speed you're hoping to hit in the race. Be sure to cool down afterwards. LONG RUN (LSD): This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, one to two minutes slower than your goal race pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Welcome to the Runner's World marathon training program. This plan is designed for busy runners who want to train for a marathon, but have a schedule that's already overbooked. This plan is extremely flexible. Each week features three quality workouts, including one session that builds strength and speed, one workout to practice your goal race pace, and a long run. On the other days you can rest, run easy for the mileage that's suggested, or cross-train for an equivalent amount of time. You can move all the workouts around as needed; just make sure not to do any hard workouts back to back. So, for instance, don't schedule a speed session the day before a long run. As long as you complete three quality workouts during most weeks throughout the plan, you'll be prepared. Any other workouts you do are extra credit. The plan kicks off with a day of rest. Each Monday will be reserved for rest so you can recover from your long run from the previous weekend. Your quality workouts start small this week. You'll have one day on the hills, a 4-mile marathon-pace run, and a long run that's just 7 miles. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, do a no-impact activity like stretching, yoga, or swimming. HILLS: Run the mileage on the hilliest route you can find. Hills build aerobic and muscular strength. MARATHON PACE RUN: After a warmup, practice the speed you're hoping to hit in the race. Be sure to cool down afterwards. LONG RUN (LSD): This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, one to two minutes slower than your goal race pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Day #2
4 MILES EASY OR REST
Take it at an easy, conversational pace, one to two minutes slower than your 5-K pace. Alternately, you can cross-train on a bike or use an elliptical trainer.
Take it at an easy, conversational pace, one to two minutes slower than your 5-K pace. Alternately, you can cross-train on a bike or use an elliptical trainer.
Day #3
6 MILES HILLS
Run on the hilliest route you can find. The hills build leg and lung power, and prepare you for speedwork later in training. You won't feel fast going up hills, but you'll feel strong.
Run on the hilliest route you can find. The hills build leg and lung power, and prepare you for speedwork later in training. You won't feel fast going up hills, but you'll feel strong.
Day #4
REST
Take it easy today to recover from the hills you took on yesterday.
Take it easy today to recover from the hills you took on yesterday.
Day #5
MARATHON PACE RUN
1-mile warmup 2 miles at marathon goal pace 1-mile cooldown After your warmup, ramp up to the pace you hope to hit in the race. Just focus on holding that pace for two miles, then cool down.
1-mile warmup 2 miles at marathon goal pace 1-mile cooldown After your warmup, ramp up to the pace you hope to hit in the race. Just focus on holding that pace for two miles, then cool down.
Day #6
4 MILES EASY OR REST
Low-carb diets have become popular in recent years, but for runners, they're not the best approach. Carbs are the muscles' primary source of fuel, and if you cut back too much, you won't have the energy to get through workouts.
Low-carb diets have become popular in recent years, but for runners, they're not the best approach. Carbs are the muscles' primary source of fuel, and if you cut back too much, you won't have the energy to get through workouts.
Day #7
7 MILES LSD
Hook up with a buddy or a running club for long runs--you'll be surprised how easily the miles roll by when you're in good company. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Hook up with a buddy or a running club for long runs--you'll be surprised how easily the miles roll by when you're in good company. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Day #8
Week 2 REST
This is week two of training. After this week, race day will be14 weeks away. You'll follow much the same pattern as last week. Your quality workouts include one hilly run, a short marathon pace run, and a nine-mile long run. The other two runs are optional, and you can switch any workout to a different day as long as you don't do the quality workouts back-to-back. Rest today to recover from yesterday's long run. In this stage, focus on establishing a routine for workouts that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of convenient routes to take on a regular basis. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, do a no-impact activity like stretching, yoga, or swimming. HILLS: Run the mileage on the hilliest route you can find. Hills build aerobic and muscular strength. MARATHON PACE RUNS: After a warmup, practice the speed you hope to hit in the race. Be sure to cool down afterward. LONG RUN (LSD): This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, one to two minutes slower than your goal race pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
This is week two of training. After this week, race day will be14 weeks away. You'll follow much the same pattern as last week. Your quality workouts include one hilly run, a short marathon pace run, and a nine-mile long run. The other two runs are optional, and you can switch any workout to a different day as long as you don't do the quality workouts back-to-back. Rest today to recover from yesterday's long run. In this stage, focus on establishing a routine for workouts that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of convenient routes to take on a regular basis. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, do a no-impact activity like stretching, yoga, or swimming. HILLS: Run the mileage on the hilliest route you can find. Hills build aerobic and muscular strength. MARATHON PACE RUNS: After a warmup, practice the speed you hope to hit in the race. Be sure to cool down afterward. LONG RUN (LSD): This is a long, slow distance run to build endurance. These should be done at an easy conversational pace, one to two minutes slower than your goal race pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Day #9
4 MILES EASY
Don't wait until you have achy joints or feet to replace your shoes. Since it's easy to lose track of how long you've had a particular pair, write down the date that you started wearing them in your log, or even write it directly on the shoe.
Don't wait until you have achy joints or feet to replace your shoes. Since it's easy to lose track of how long you've had a particular pair, write down the date that you started wearing them in your log, or even write it directly on the shoe.