The Training Studio on St Matthews Av has training groups that use this
method of training. It works for many who would never run (or continue
to run) marathons.
Nick
**********************************************
Marathon Lite: New Programs Help You
Prepare for the Big Race in Less Time
February 7, 2006; Page D1 WSJ

Training for a marathon traditionally takes a big time commitment,
requiring runners to pound the pavement an hour or more each day in the
months before a race.
But an increasingly popular way to train defies conventional wisdom,
promising marathoners that they can get into shape by running as little
as three days a week.
The less-is-more method won't transform you into an Olympic athlete. But
proponents say it can help even beginners prepare for the grueling
26.2-mile race with less risk of injury, because the body has more time
to recover between runs. Many experienced runners actually boast of
personal bests after adopting a three-day running program.
"Most people have this perception that you have to be out there running
for an hour and a half every day," says Jeff Galloway, a former Olympian
who has devised a three-day program. "But you don't have to give up your
career and family to run a marathon."
Participation in marathons has grown in recent years, rising 14% between
2003 and 2005, according to Web site marathonguide.com2. Much of this
growth has been fueled by recreational runners and walkers, who are
simply there to finish the race or raise funds for a cause rather than to
post a fast time. Those who aspire to be "completers," rather than
"competers," are often drawn to simpler three-day programs. And as the
population ages, even experienced runners are discovering they can't
sustain the heavy workouts of most marathon training programs.
Traditional marathon training typically emphasizes mileage, calling for
35 to 50 miles of running each week, and sometimes more depending on how
long you've been training. The scaled-back programs usually don't exceed
15 to 35 miles a week. The programs vary depending on what the runner
wants to accomplish. Some runners train with relatively easy combinations
of running and walking three days a week. Another program has the runner
do three days of higher-intensity running, and adds in two 30-minute
cross-training workouts each week. The length of training also varies,
ranging from 16 weeks for more-experienced runners to 28 weeks for
beginners.
Mr. Galloway pushes a simple, three-day workout. The method calls for a
30-minute comfortable run/walk combination on Tuesday and Thursday and
one longer run/walk on the weekend. The idea is to get in shape by
progressively increasing the one long weekend run -- not by running a lot
of mileage during the rest of the week.
The "long" weekend run starts at three miles and increases one mile every
week. After 10 weeks, the formula changes so that the longer runs
increase by two miles but occur only every other week. Once the distance
reaches 17 miles, the long run shifts to every third weekend. On the
other weekends, the "long" run ranges from about four to seven miles,
depending on where you are in the program.
The Galloway program also advises runners, no matter what their skill
level, to incorporate walk-breaks into the workout. A walk-break is a
scheduled one-minute or longer brisk walk during a workout or race, taken
even if the runner isn't tired, to help the body stay fresh and avoid
injuries. Some free information on the program can be found at
www.jeffgalloway.com3. Mr. Galloway says he has trained about 100,000
runners through his for-fee clinics and e-coaching programs, and says 98%
of them finished a marathon or achieved other race goals.
Another three-day running program from Furman University in Greenville,
S.C., has the marathon community buzzing with a recent endorsement from
Runner's World magazine. The 16-week program is shorter than many
marathon-training programs and is best suited for someone who can already
run eight miles comfortably.
The FIRST marathon program, which stands for Furman Institute of Running
and Scientific Training, also limits you to just three days of running,
even if you feel like running more. The idea is that the muscles used in
running need more time to recover than many runners typically allow. The
running days include speed workouts, a "tempo" run at a hard but
still-comfortable pace, and a longer-distance run. On at least two off
days, the runner spends 30 to 45 minutes on a different type of exercise,
ideally a non-weight-bearing exercise like swimming or cycling. The
details of the workouts, speed and distance all vary depending on the
runner's fitness level. Information on how to personalize a FIRST workout
can be found free at www.furman.edu/first4.
University researchers have so far studied 75 runners, taking various
measurements to gauge their metabolic and cardiovascular fitness. After
completing the FIRST program, the runners improved by 2.5% to 7.5% on the
various tests, showing that less running can still produce measurable
improvements in fitness.
The improvement also showed up on the race course. In 2004 and 2005, many
of the study-group participants also took part in marathons. Of those
with past running experience, most posted personal-best times knocking
from 10 minutes to 20 minutes off their time, says Bill Pierce, chairman
of Furman's health and exercise science department and co-creator of the
training plan.
Vanderbilt University graduate student Scott Infanger tried the FIRST
program after struggling with knee pain after his fifth marathon. Despite
running half as many training miles, Mr. Infanger's time improved by more
than 17 minutes, crossing the finish line in less than three hours and 11
minutes. "The majority of the population can't run every day," says Mr.
Infanger. "This program is probably the best answer to the average
person's desire to run and be a good healthy athlete without having to
put your joints through so much pressure and stress."
Email me at healthjournal@...

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