Someone e-mailed that to me today, and it is a great question...one I have completely overlooked so far!
I believe, in a word, NO!
If you are training for a half marathon, I believe you should be running at least four days a week and up to six. Currently I am running five days a week (M-Th & Sa). Those runs on other days help to increase your base and endurance.
Can you run a half marathon by only running three days a week? Sure, especially if you cross train (cycle, elliptical, other cardio, weights, pilates, swim, etc...), but you are training, after all, to finish a RUNNING event.
I am a big proponent of cross training. If you don't currently lift weights, my guess is you would be amazed how much your running would improve if you started lifting. A strong upper body really helps you get up hills, and we have hills on the LM course. Strong legs have obvious benefits for running.
I also believe in the importance of a strong core. I have had (and still do have to a lesser extent) back problems in the past. The #1 thing I have found to help my back is by doing pilates at least a couple times a week. Pilates is a tremendous workout for your core...and your core muscles are what really get you through runs without completely fallling apart!
So, I would say you at least want to run one more day per week than our three days we meet for the Half Wits.
Feel free to post any other suggestions or questions.
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7 comments:
I run my own version of a program called the FIRST training program. It is based on a three day a week run. The speed work,tempo work and the long run are all done at little more intense pace.It calls for more cross training than I actually due,but a person can suceed at both the half and full marathon on three day a week runs.
Tim Mu
For what it's worth...
This is my second go-round with the 1/2 Wits. On my own, I usually run 5-6 days a week.
When I've been training with the 'wits. I normally drop a day. I think the one day a week of hills helps me more than the two days of plain Jane 4-6 mile, flat ground runs I do when I'm not a Half Wit.
Dan
I ran my first half on three days of running and two to three days of tae kwon do per week. In fact, I did the FIRST program for my first marathon and dropped the TKD in favor of biking and I got hurt. I finished my marathon but was laid our for a good 9 months before I felt right.
You can run a decent half on three days of running but I agree with Tim on the strength training.
A good tip I received about running was to always know what your goal for that days workout was. Whether it was for recovery, hills, long run, tempo or intervals. Always run for a purpose. If there wasn't any purpose for the run other than to put in miles you should probably cross train.
Well, as Pfitzinger would advocate-ya gotta put in lots of miles to be successful. So 7 days of running is ideal. That being said, a well-balanced, fit individual who trains specifically 3 days a week can have solid results in the distance of 13.1 miles-depending on design.
Three days of quality work CAN produce adequate results. But those aspiring to competitve finishes need many more miles than what three days work provide.
My usual regimen is M-Th, Sa, Sun.
Easy 4-6
Tempo
Easy 4-6
Speed
Rest
Long
Pace or recovery
Flip flop Sa & Sun as needed
In rebuttal, many runners I've known neglect other aspects of their training (strength, flexibility) in favor of hitting the roads to get in their miles. They run, and that is all they do. When they get hurt and can't run they cross train like crazy people until they can get back on the roads and they stop cross training. Repeat cycle ad nauseum.
An hour's worth of weights, calisthenics, pylometrics, yoga, etc a week can go a long way towards preventing injury.
Personally, I follow Daniels Running Formula and I run five days a week. M, W, F, Sa, Su. Speed, Tempo, Recovery, Long, Recovery. Tuesday and Sunday are days where I lift or do yoga.
If you're running your first half, three days will get you to the finish line. If you want to run faster, then run more than three days a week but don't neglect your preventive maintainance.
Speaking as a confirmed member of the back-of-the-pack club, your body really dictates what kind of running schedule you can follow. My body is rather adamant that it does NOT like anything more than four days per week. I've attempted five days per week and suffered injuries and intense pain.
My goal with events like the Lincoln Memorial and the Frostbite Festival is to finish. To reach that goal, I put in a long run every Saturday, rest Sunday, do a recovery run Monday, do a Tuesday run with hills that's half the distance of the upcoming Saturday run, do weights on Wednesday, run Thursday, and rest on Friday. Some weeks I'll throw in a session of upper-body weights on Monday and maybe have a swim one day.
Following that kind of schedule over the last three years has kept me free of injuries and pain. I envy the folks who can run 6 or even 7 days a week, I really do. But you do what your body lets you.
I was just thinking of what you said Barry while reading the other comments! I was always taught through running camp and by coaches to 'read your body.' Being aware of changes that may occur or small anoying nags is so important. Rest/recovery is much more important than running through pain just to get in the mileage. If your body allows the miles then doing it w/ many easy runs is ideal. I run hard on Tues & Thurs and long on Saturdays. I run easy Mon, Wed, and Friday. My easy is about 2-3 minutes per mile slower than race pace sometimes.
Joy
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