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kopo1228,
You can also refer to this link for your reference if you want to train only 3 days a week for a marathon...
http://www.runnersworld.com/article/0,7120,s6-238-244-255-8257-0,00.html
In fact, I read 2 marathon books but did not find much difference from the information in the website (in terms of principles). The basic idea is to gradually build up a milage foundation and be accustomed to running long. That is why most training plan requires you to run a long run (20+ km) a week. Before the race, If you can finish 2-3 x 30km+ LSD without injury and much pain, you can finish the marathon easily.
PS : I am a lazy (and busy) runner; therefore I cannot afford to train 5-6 days a week. Basically what I have done was 1-3 regular runs of around 10km each in weekday and a long run in the weekend (from 15km to 30km). I trained around around 30km a week in average, so my result was not good
PPS : Of course, different people have different physique and require different training. I am telling you my experience for your reference only. FYI, apart from running, I also do seriously some gym, basketball as cross training. |
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