I recently received an e-mail from a reader who has been following the 30 Minute Runner experiment. She was intrigued by the goal of figuring out the best low mileage training options and asked whether I had read the book Run Less Run Faster by Bill Pierce, Scott Murr, and Ray Moss.

I had never heard of this book, but the title sounded interesting. I picked up the book at my local bookstore and started reading.

Run Less Run Faster Principles

The training principles behind the Run Less Run Faster program are unique and are a lot different from my 30 Minute Runner program. In my program, I am running 30 minutes per day at least 3-5 times per week, and doing short but high intensity interval workouts 1-2 times per week.

The Run Less Run Faster Program would eliminate all of my easy run days.

The basic idea of the Program is that, during a one week period, runners should run three high quality workouts, two cross training workouts, and take two days off.  The authors refer this basic plan of three run days and 2 cross training routine days as the 3Plus2 plan.

There are three types of high quality workouts: track repeats, tempo runs, and long runs.  Here are a few examples from one week in the 5k plan:

• Track Workout: 10-20 minute warmup, 6 X 800 meters (with 400 meters rest), 10 minute cool down
• Tempo Run: 1 mile warmup, 4 miles at “mid tempo pace”, 1 mile cooldown
• Long Run: 7 miles at “long tempo pace”

The book includes detailed pacing tables for each type of workout based on a runner’s fitness level.  As a 20 minute 5k runner, I would be expect to run the 800 meter repeats in 2:57 minutes. My “mid-tempo” pace is 6:58 per mile. And my “long tempo” pace is 7:13.

These paces are pretty intense , but I guess you have to work hard when you are only running three times per week.

Cross Training in Run Less Run Faster

One of the key distinguishing factors in the Run Less Run Faster program is the use of two “cross training” routines per week.  The authors are very clear that the cross training must be non-impact.

This eliminates treadmills, stair-climbers, ellipticals, certain home workout programs, such as “Insanity” and “P90X,” and jumping rope. Therefore, the only viable cross training exercises for most people are swimming, cycling (including spin classes), and using a rowing machine.

My understanding is that the purpose for the non-impact cross training is improve a runner’s fitness without risking injury.  This could be a godsend to runners who always seem to get injured with higher mileage programs.

Is Run Less Run Faster for Me?

I really enjoyed reading this book. It was refreshing to see a unique take on how to best train for a race.  It was also remarkable to see detailed training plans for marathon times as fast as 3:05 using only three runs per week.

However, I think the Run Less Run Faster program has different goals then my 30 Minute Runner program.

The Run Less Run Faster program is all about limiting the number of running days, but, with the cross training component, the total exercise time per week remains largely the same as other plans.

The 30 Minute Runner experiment is all about limiting the amount of time spent running. It is perfectly acceptable for me to run seven days per week, as long as I don’t regularly exceed 30 minutes per day of running.

It seems to me that the Run Less Run Faster program would take much more time than the 30 Minute Runner Plan.  Not only are the workouts way longer and more intense, but finding ways to cross train could be a real pain.

I don’t have much interest in purchasing a gym membership, driving to a gym, and doing lap swimming or spin class. This would take much longer than a 30 minute run.  I’m also not interested in spending a lot of money on a rowing machine.

So while I am intrigued by the Run Less Run Faster program, I just don’t think it makes a lot of sense for me at this moment in my life.

Have you tried the Run Less Run Faster program?

How did it work for you?

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It can be difficult to know how to correctly train for marathon. The 26.2 mile distance is intimidating. However, a high quality training program can be simplified into four phases.

[A] 12-week cycle would look like this: Four weeks of endurance work, four weeks of strength work, two weeks of sharpening and two weeks of tapering.

• Endurance:This phase includes include short, medium and long runs. The pace is easy, emphasizing bulk miles and the development of aerobic endurance.

• Strength: Continue the long endurance runs. Replace the short and medium runs with hill running and tempo runs.

• Sharpening: Move your runs to the track, emphasizing a large number of repeats of a selected distance (400s, 800s, miles or a mix) with short intervals of rest. Taper off the long-distance runs and begin to decrease total mileage.

• Tapering: This period emphasizes power intervals, few in number with increased rest in between. The overall mileage is greatly reduced (40 to 50 percent).

In the strength and endurance phases, make sure to include at least one “long run” every two weeks. The distance of your long run should gradually increase until you are running about 20 miles.

The long run is an important part of getting your body ready for the distance of the marathon.

By planing a sensible training program, you will be able to get the most possible out of your marathon.

[Daily Coloradoan]

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A recent study shows just how important altitude is to running times in marathons.

On average, each increase of 1000 meters above sea level augmented marathon race time by 10.8±0.6% in men and 12.3±0.7% in women.

Compared to race times in the Rotterdam marathon (held at 0 meters above sea level), the time taken to complete the marathon was significantly higher in competitions held at an altitude of over 700 meters.

In conclusion, the time taken to complete a marathon strongly depends on the altitude of the city in which the marathon is held. Selecting marathon competitions close to 0 m above sea level is a good strategy to maximize marathon performance.

Most runners realize that it is more difficult to run at altitude, but it is interesting to see specific time data to back this up. By choosing marathons that have an altitude close to sea level, a runner could be shaving ten seconds or more off his or her finish time with no extra effort.

Most marathons have a detailed course map on their websites with altitude figures. Make sure to check these out before making the decision to run a race.

[Libertpub.com]

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“There are some body types that excel at running marathon and long-distance events. And other body types aren’t necessarily quote-unquote made to go the distance,” physical therapist Jennifer Green of Spaulding Rehabilitation Hospital said. “Most can, some can’t.”

The physical limitations of some aspiring marathon runners raises concerns about whether these individuals are putting themselves in danger by trying to run 26.2 miles without proper training.

As I discussed in my previous post about marathons and heart attacks, there has been an increase the number of runners who suffer heart attacks during races. Additionally, there have been instances where runners die from “water intoxication,” by consuming way more fluids than their bodies can handle. Because the majority of these cases involved individuals with very little running experience, it is not a stretch to argue that marathons should consider screening potential marathoners before allowing them to run. In other words, marathoners would have to meet minimal levels of fitness before being allowed to toe the line.

This is not a radical idea – the Boston Marathon already has strict entry requirements that are very difficult to achieve (3:10 for men and 3:40 for women aged 18-34). I think that marathon organizers should take a cue from Boston and ensure all runners have a minimal level of fitness.

Now, don’t get me wrong, I understand the difficulty of screening all entrants in one of the large 10,000+ participant marathons. However, marathons could at least have entrants certify that they have met certain criteria (i.e. have run at least 30 miles a week for a two month stretch, have run at least two 15 mile long runs within the two months before a marathon, etc.)

I believe that, by emphasizing the difficulty of marathons and the need for quality training, marathon organizers can cut down on the number of tragedies that have frequently marred past marathons. I certainly do not want to discourage participation in marathons, but I also want all participants to enjoy their experience without suffering serious health consequences.

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A reader asks:

Can you explain why, in many big marathons, there is at least one runner who suffers a heart attack? I thought that running is supposed to be good for your heart.

I always feel awful when I read those news stories. Perhaps the greatest shock for me was when Ryan Shay, an extremely talented elite runner, collapsed and died during the Olympic Trials Marathon due to a heart condition.

However, keep in mind is that heart attacks during races are extraordinarily rare and that running has been shown to decrease the risk of having a heart attack. With that said, who is at risk for a marathon heart attack?

A recent article in the Arizona Republic lists three main reasons for the apparant rise of heart problems during races, including: 1) the number of participants marathons events has skyrocketed, which increases the risk that someone will have a heart issue, 2) the relative fitness of participants isn’t as good as it was years ago when almost all marathoners were experienced runners, and 3) there are more older runners participating in marathons.

I also add that some people simply have bad genetics. For example, Jim Fixx was one of the most popular authors of running books when he died of a heart attack during a marathon in 1984. Even though he ran lots of miles, Jim had multivessel coronary disease. This disease was caused by genes he had inherited from his parents, and, no matter how many miles he ran, nothing short of surgery was going to save him from a heart attack.

In closing, here are my thoughts about this issue: 1) If you train properly for a marathon you almost certainly have nothing to worry about, 2) If you have chest pains or other signs of heart trouble see a doctor and get cleared before you run a marathon.

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