Marathoning with 3 Runs Per Week – additional research

The researchers at the FIRST institute have recently completed their training program study for the 3rd time. This repeat of their study culminated with the subjects running the 2005 Kiawah Island Marathon.  For those not familiar with the FIRST 3 days per week run program, I reviewed the 2004 study .  In a nutshell these researchers had subjects run just 3 days per week – 1 long run, 1 tempo run, and 1 sprint workout – cross train 2 days a week, and then compete in a marathon.

A summary of the 3 studies conducted by this group are:

2003 – 1st Study: subjects significantly improved indices of fitness (VO2peak, lactate threshold, running economy).

2004 – 2nd Study:  In addition to having indices of fitness measured subjects also ran a competitive marathon. 11 of 13 experienced marathoners either set a PR or beat their most recent marathon performance. The experienced marathoners improved on their most recent marathon performance by an average of 20 minutes.

2005 – 3rd Study: Subjects again ran a competitive marathon. 14 of 17 experienced marathoners ran PRs.

Some additional data to help put things in perspective.

The median finishing time in the marathon is about 4 hours – meaning that half of all marathoners take more than 4 hours to finish.

In the 2004 FIRST study, novice male marathon subjects averaged 3:48:52, with a range of 3:33:21 – 4:07:09. The results place their finishing time in the top half of finishers.

Average finishing time for all male subjects in the study was 3:49:23. The range was 2:56 – 4:51. Again, the results place them in the upper half of finishers.

Novice and experienced female subjects performed similarly.

Minimally, I suggest the data revealed by the 3 FIRST studies supports my belief that optimal training frequency and mileage is dependent on a person’s individual genetic talents.  Those with average genetic talents will likely run better from a program of higher intensity but lower frequency and mileage.  Those with above average genetics will likely perform better with a greater training frequency and weekly mileage.

The FIRST results directly contradict the belief held by many that high mileage, base building type programs are superior.  I submit that the FIRST results put an exclamation point on the running contradiction as discussed in my paper on this topic.