RUN LESS RUN FASTER – “3Plus2” Training Program

Joe J

While recovering from yet another marathon training injury, I decided to rethink my approach to training. Running five plus days each week and logging high mileage was starting to take a toll on my 50+ year old legs and I was getting injured during each training season.

Looking for a new training program that would get me back into marathon shape without so many injuries, I discovered and read RUN LESS – RUN FASTER (ISBN 1-59486-649-X). The philosophy is that most runners do not train with purpose. “A training plan that fails to incorporate different distances, paces, and recoveries means that the runner will not reach their potential.” Nor will they garner maximum benefits from their training time. By focusing on efficient, purposeful training, the “3Plus2” program substantially reduces the risk of injury while producing faster race times.

After making a decision to try this new program, my training included three quality runs each week plus two cross-training workouts. The three runs, speed work, tempo run, and the long run are designed to work together to improve endurance, lactate-threshold running pace, and leg speed. The “3Plus2” program prescribes specific paces and distances that are based on a runner’s current level of running fitness. Each run has a specific goal and there are no “junk miles.”

My goal was to re-qualify for the Boston Marathon at the new faster qualifying times, while not getting injured in the process. Despite being somewhat concerned that the total mileage may be too low, I was willing to give it a chance. I did speed work on Tuesdays (sometimes on the treadmill), tempo runs on Thursdays, and long runs on the weekend. On the non-running days I would either swim, take a spin class or cycle. I did very little racing during the 16 week training program. The non-running days gave my legs a chance to recovery so that I felt ready for my next run.

I was extremely pleased with my results. I ran a half marathon PR three weeks before running my first sub-3:30 marathon. Most of all, I stayed injury free and my legs felt strong.

- Joe J.