The latest issue of Runner’s World featured an article describing a new running program based on research done at the Furman Institute of Running and Scientific Training (FIRST). http://www.furman.edu/first/fmtp.htm

The program or programs, since they outline prgrams for distances from 5K to full marathon, are based on 3 days of running per week, and crosstraining on the off days.  Basically their are 3 key runs per weekon non-consecutive days.

KEY RUN #1- Interval training.  The focus of this workout is on short, fast bouts of running, interspersed with a short rest interval. The total distance is usually about 5 miles. 

KEY RUN #2- Tempo Training.  This workout focusses on being able to hold a fast, or moderate pace for a medium distance.  It is very similar to lactate threshold training.  the total distance here is anywhere from 5 miles to 10 miles depending on the race distance.

 KEY RUN #3- Long Slow Distance.  Here is where you work on the mental endurance needed for your race.

 Being a runner myself as you know, I have tried these programs and love them.  I truly feel like my running has greatly improved by following the 3 day program. 

When I started training for my first marathon in 2001, I was running 6 days perweek and logging an insane amount of miles.  I even ran the full distance 4 weeks before the race, and believe me I will never do that again. 

Anyways, my point here is that I was overtraining in a bad way.  The FIRST programs allow your body to recover between runs.  I do think the distance runs on day three are longer than they need to be, but I just back the distance down a bit and the whole thing works great.  The programs may be a little aggrssive for beginning runners, but I highly recommend their site and programs to any seasoned runner. 

Look them up and tell me what you think.