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Reed L.
Reed L. Sendmail

Full marathon plan - 3 vs 4 days, same total mileage?

asked 4 months ago | Report

Hello DailyMilers!!

I'm just starting my first full marathon training this week for the Madison, (WI) Marathon May 27th, 2012. I've been running since August, 2011, and have ran a handful of 5k's, 10k's, and one half marathon. After researching training plans and I think I've narrowed it down to either Hal Higdons Novice 2, or the Runnersworld SmartCoach. Both are 19 week plans, and both have a total mileage of 486-488 miles. Both also have very similar weekly mileage....

That said, Hal's plan is based on running 4 days a week, with shorter runs on Tue, Wed, and Thu.. While Runner's world has you running only 3 days a week, with long(er) runs Tue and Thu.. (long run on Sun)

I'm wondering if there is any benefit to splitting similar mileage over 4 days, instead of doing more in only 3 days?

I apologize if this question is confusing!! Or if you need any particular details about my recent running history, please feel free to let me know!!

Thank you for any assistance!!
Reed

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10 answers

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  • Morey B.
    Morey B. Sendmail

    Higdon is better than RW. more days is better. If you can work up to it- 6 days a week is even better, although not necessarily more convenient. Depends on your goals and running experience. If you're just doing 3 days a week, then each day will need to be a 'quality' run. That is, something fast, hard or long. Running fast/hard/long takes a lot out of you and requires recovery days. It will get you there and it seems easier- as you don't need to run as often, but you will be more likely to get injured along the way.

    A marathon is an endurance event, not a speed event. So, the more mileage you can run- the better. The key to running more mileage- is to run nearly all of it at an 'easy' (I didn't say slow, I said 'easy'). This is a hard thing to get your head around- but it works. You'll notice that Higdon's plan only has 1 day a week with 'speed' in it, and it's not even every week. And that 'speed' isn't anything intense- it's Race Pace- which is your marathon pace. Which is well below your Lactate Threshold. So, the speed day should feel like a pretty comfortable running pace, and every other day should feel much easier. So easy that when you finish your run- you feel like you could easily could have gone twice as far.

    If you don't have a clue what your marathon pace should be- take your time from a recent shorter race, and plug it into the McMillan Pace Calculator (google it)- and then use those paces for your training.

    From here on it- all it takes is incredible tenacity. good luck on your journey. Running a marathon isn't about running 26.2 miles. It's about running 600 miles- and then showing up on race day healthy.

    answered 4 months ago |Report

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  • Paul
    Paul Sendmail

    Typically id say doing the millage in as few runs as sensible is the best approach... ie 1 x 20Km on a given day is typically better for marathon training than running 4 x 5k with several hours break in between each run.

    However I also tend to think that 4 runs per week is a sensible minimum for marathon preparation. Sure some people can get away with less, particularly if they cross train as well, but there is a danger in trying to squeeze too much training into just a couple of workouts....

    The increase in intensity from week to week may outstipe your bodys ability to adapt, at the least it is exposing you to an increased risk of injury. If you do go with the fewer workouts then make sure that you pay good attention to your bodys signals.

    answered 4 months ago |Report

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  • Ben K.PRO
    Ben K. Sendmail

    For the marathon I'd vote for the 4 days a week plan. I used Higdon's program for a marathon, the novice plan, and it worked well for me. Both Morey and Paul have good points, but I'd side with Morey and recommend the 4 day plan. The only reason I could see going down to 3 is if your weekly schedule limits your ability to get that many runs a week in. I think you'll be better off running 4 days a week overall. Why are you contemplating the 3 day plan?

    answered 4 months ago |Report

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  • Daniel O.
    Daniel O. Sendmail

    I'm going to 2nd Morey's answer: 6 days a week would be a lot better, which probably means adding an easy hour run a couple of days a week to either of those plans.

    Focus on easy miles and building aerobic endurance. It's all about how many miles you can get in without injuring yourself, which means adding in some limited tempo/pace runs to about 85% "easy" miles.

    answered 4 months ago |Report

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  • Erik G.
    Erik G. Sendmail

    I think it doesnt matter if your running 3 or 4 days per week. I think it matters on how well you recover between runs. Some days I need 2 days of rest to recover, other runs I can go out and run the next day.

    Be flexible with your running schedule and listen to your body.

    answered 4 months ago |Report

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  • Ryan
    Ryan Sendmail

    What Erik said. Some people can do 5-6 days per week, other peoples's bodies would break down quickly at that frequency.

    There is no hard or fast rule about which is better - the best plan is one where you stay healthy and that works for you.

    For people who are starting out (ie, less than 1 year), I'm a big advocate of something more like 3-4x per week as opposed to 5-6x. Running tears your body down, rest rebuilds it.

    answered 4 months ago |Report

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  • Paul R.
    Paul R. Sendmail

    I am a big fan of Hal's programs. I have used them to prepare for 12 marathons. I used another plan or just winged it for a couple more, but the results just weren't good, especially the winging it part. The four days gives you the miles you need with sufficient rest to recover (especially after your weekend long run). the 4 day plan also gives you more flexibility in case life gets in the way. Also regarding rest - if you read Hal's notes (the on line plan has a link to specific notes regarding each weeks training), he will tell you that if you feel like you need an extra day of rest, take it. Good luck. I ran the Madison Marathon back in 2001. Great event.

    answered 4 months ago |Report

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  • Branson S.
    Branson S. Sendmail

    i agree with Morey, 4 days is better. Your short runs during the week are maintenance runs and add volume to a marathon training program. Go for 4 day program, i have run 2 full marathon and 3 days does not sound like enough to me.

    answered 4 months ago |Report

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  • Lamond V.
    Lamond V. Sendmail

    I recommend 4 days. I've completed three marathons on a 4 running day per week schedule. I would like to go to 5 days, but can't with my current work and family schedules.

    answered 4 months ago |Report

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  • Daniel O.
    Daniel O. Sendmail

    I'd add that I've run 3 day/wk schedules and I've run 6 day/wk schedules. The half I ran on a 3 day plan was a disaster. All my times dropped by a LOT when I went to 5. Increasing to 6 or 7 recently is resulting in another huge boost. To run more days, you have to run more miles slowly. This is a good thing, especially for a marathon.

    Also, if you're running a workout that requires 2 days of non-running recovery, then you either ran way too fast or you weren't adequately prepared to do the workout at all. A 20 mile run would leave me wrecked for 2 days at least, but I have no business doing a 20 mile run right now either.

    answered 4 months ago |Report

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