so i'd read about the Furman Institute a couple of times here and there (most notably in RW), and finally picked it up on amazon this spring. i've since lent it out and of course not gotten it back (have another on order!), so i can't cite specific passages or pages... but can tell you the following: the focus their strategy is marathon (or other distance) training not based on high mileage through 4+ runs per week, but on moderate mileage achieved through only 3 runs per week. BUT... the three runs are INTENSE, and are accompanied by two mandatory cross-training sessions per week. supporting the focus - the book begins by defending the notion that you can prepare adequately for a marathon without running as many miles as recommended by most other training programs with philosophical arguments (discussion around injury, etc) and statistics of their own participants' successes (impressive, though i don't recall specifics). - the emphasize the importance of understanding that while improvement is pretty much a sure thing, you have to have reasonable, fair & realistic ideas of what "success" means to someone at your level of fitness and your age. - tables and tables and tables to help you figure out what reasonable, fair & realistic goals are for a runner at your level of fitness (based on recent race times) and age (based on common age-grade calculations). seriously, the tables are amazing and, i feel, incredibly helpful. they are what i miss most. - the prescription for key runs. once you establish your goals, the book helps you to make a training prescription for yourself. the training program is based on 3 key runs: the weekly tempo run, the weekly track/speed workout, and the weekly long run. based on where you fall in the fitness/age tables, the book prescribes a specific mileage and intensity/pace for each of these runs, and urges you to be as CONSISTENT AS POSSIBLE throughout each run. ie., on a track repeat workout, it urges you to keep within 1-2 (i think) seconds for each repeat. the reasons are explored in greater depth in the book, obviously, but in summary, it's to make sure you're running at the prescribed intensity for that workout (and also to help you get a feel for your pacing, etc). - the prescription for cross-training. the book discusses several different cross-training options, but if i remember correctly, b/c most runners tend to use swimming and/or cycling as cross-training activities, i seem to remember that the prescriptions are geared most specifically to those two sports, with suggestions as to how to apply the prescribed intensity to other activities as well. the emphasized point is to DO THEM and to consider them essential to your success, instead of just "extra". it's a quick read (i read it on a plane ride between nj and ca) and interesting. i recommend it to any runner, especially anyone who runs competitively-- even if you decide you'd rather follow a different training program or philosophy, it's still an interesting concept to consider. after discussing it w/ a running friend who'd picked it up also, we're both going to adopt similar programs for ourselves this fall and see what happens.

EXACTLY. it makes a *lot* of sense for people who have a history of overuse injuries and i guess also for people who want to run a marathon, feel they CAN run a marathon, but have trouble getting all the training hours in when their program relies on 4 or 5 days of running. again, they do stress the importance of those additional two cross-training days, so there's still a heavy time commitment.

Interesting. I might order that book from Amazon. Right now I am following a training plan for a Half marathon from Runnersworld.com. You plug in your last race time (5k), your current weekly mileage and it comes up with a training schedule. I noticed that I am mostly running 3 days a week. One easy run, one speedworkout/tempo run one long run. Later in the plan there are some 4 run weeks. The other days are cross/rest. I am giving this a shot and see if I can PR my Half Marathon time this fall. So far I noticed that my runs are *real* quality workouts. No junk miles. Legs are fresh for the tempo runs and long runs. Easy run is fun. I am looking forward to more cross training. Swimming, maybe a spin class, yoga and weights. Time is also a factor having a full time job, a house and trying to keep up with everything. My overall goal is to run a marathon in the 85 age group in 2057, with my grandkids cheering me on from the sidelines. Meaning - I want to stay healthy and in running shape for a long time. After my back injury last year my doc told me to only run 3 days a week and cross train a lot. Keep the pounding to a minimum. And keep up with the core strength. Running like that I could (according to him) enjoy more quality running years. I don't think he was BS'ing me, he is a sports doc - but also a runner with a "bad back". Long story short - if this training program with 3 runs a week allows me to PR, more power to it!

The only problem with this is that all 3 workouts are hard effort - if the only running you ever do is hard effort, for me it would take away from some of the enjoyment of running. I know a couple who are using this plan - they are experienced iron triathletes - they tell me running just 3 hard runs/week is a real challenge and takes a lot of focus to maintain the prescribed goals for each run. BUT - it all depends on what your objective is with your running. Sometimes, I just like to go out and run and not focus on anything at all