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The ‘Three Runs a Week’ Marathon Training Plan for a PB

July 29, 2016 By Bibi Rodgers 4 Comments

FIRST marathon training plan, coniston lakeland trails

Can you get a marathon PB with just 3 runs a week? That was what I managed last time I trained for 26.2. I followed the FIRST marathon training plan, and knocked a whopping 31 minutes off my previous personal best. I’m not aiming for knocking any more time off this year – Loch Ness is a notoriously hilly route – but I am going to follow the plan again to get me ready for the distance.

The basic principles of the FIRST marathon training plan are to run three runs a week (and no more), made up of a specified variety of tempo runs, speedwork and medium-paced long runs and to cross train hard twice a week. There are ‘eight rules’ in all, designed to keep you injury-free, avoiding burnout.

What really appeals to me about this training plan is the built-in cross-training. The first marathon training plan I followed had six or seven runs a week, with some double run days. I was SO tired of running by the time the race came around. I would plod around my junk miles in reveries about going to a yoga class, or going climbing, or going for a swim. Training for a marathon that way was a bit like trying for a baby (or so I hear) – you can remember that it used to be joyful, but it’s a bit goal-oriented and less fun. So, none of that for me this time around! I’m keeping my relationship with running fresh. Lots of my social life (surprise surprise) involves exercise, and so with this plan I have more flexibility to fit in with my friends’ fitness plans.

Marathon training can be quite a selfish pursuit, and can have an impact on your relationship, between long runs and getting hangry and all the laundry. I now do my long runs on Saturdays or even during the week to minimise the impact that they have on our time as a couple. When I used to do the traditional long run Sunday, I always had the run in the back of my mind, even on Friday night. Now, I try and get it out of the way and we can have time as a couple on Saturday night. We can go out and do anything we like, as long as I can wear comfortable shoes and nobody minds me smelling of Deep Heat.

So far this time around, I haven’t followed the plan to the letter –  my long runs have been way off pace. In fact, during my long runs I keep doing everything but running lately – catching Pokemon, getting hosed down in my friends’ garden on a sunny day (thank you Abi and Heather!), buying and eating ice lollies… Due to so much pottering, my latest half marathon training run took nearly three hours! That said, I am really enjoying it and feel stronger than I was two months ago and excited for the gorgeous race.

In case anyone else would like to follow the plan for their next marathon, I’ve shared the spreadsheet that I made for myself to calculate dates and paces as a downloadable file – just download and add in your race date and your 10K pace in the yellow boxes. Let us know how you get on, and share your race experiences on Twitter or below in the comments.

First Marathon Training Plan

FIRST Marathon Training Plan Downloadable

Related posts:

How to Exercise on a Morning (Even when you really don't want to)
First Olympic Triathlon - Nailed It!
Leeds Abbey Dash 10k - 31 Weeks Pregnant

Filed Under: Running, Training Tagged With: loch ness marathon, marathon training, Running, training, Training & Tips

« How to Exercise on a Morning (Even when you really don’t want to)
Melon and Ginger Recovery Smoothie »

Trackbacks

  1. Loch Ness Marathon Race Report aka how to have a great marathon – Veggie Runners says:
    September 26, 2016 at 7:32 pm

    […] had approached the race itself with some trepidation. Despite my best intentions, my longest training run had been just 18 miles, so I was worried about how I’d cope after that […]

    Reply
  2. London Marathon Training – Veggie Runners says:
    February 26, 2017 at 8:18 pm

    […] with trail runs and races, just because they’re more fun. The training plan is available for download here if you’d like to give it a shot for your next […]

    Reply
  3. A marathon and a half / Training: the beginning – Treading Trail says:
    May 26, 2017 at 9:03 am

    […] created a marathon plan based on one that I found on the ‘Veggie Runners’ blog http://www.veggierunners.com/2016/07/29/the-three-runs-a-week-marathon-training-plan-for-a-pb/. It’s based on 3 runs a week, one tempo, one speed and one long run. I combine those runs with […]

    Reply
  4. 2017 Dublin Marathon - Sportsworld Running Club says:
    November 1, 2017 at 7:46 pm

    […] to even consider starting and too intimidated to go back to club for a reality check. I followed training plan that was based on three runs a week, finding that my confidence increased with growing distance. […]

    Reply

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Award-winning food and fitness blog. One of The Guardian's Top 10 Vegetarian Blogs. Jayne and Bibi Rodgers - vegetarian runners, plant based fitness, mother-daughter, marathon running, veggie-cooking chatterboxes. Find out more

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