Reddit reviews Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program
We found 4 Reddit comments about Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program. Here are the top ones, ranked by their Reddit score.
I really liked the book Run Less, Run Faster. It's a 3 day a week training program. Has been good for my speed and been easy on my legs. I'm training for my first full. So far so good. I like that it gives you charts to follow for paces as well. Good luck!! https://www.amazon.com/Runners-World-Faster-3-Run-Week-ebook/dp/B007PF7LBE/ref=sr_1_1?ie=UTF8&qid=1504568580&sr=8-1&keywords=runners+world+run+less+run+faster
A very generic half > full guideline is 2xhalf + 10' suggesting you want to run a 1:55 half to hit a four hour full. That said, that assumes you're training for the longer distance.
If you're committed to only running 3 days per week FIRST is the only plan I know of that supports that (and they expect 2 days of hard cross training).
http://fellrnr.com/wiki/FIRST
http://www.amazon.com/gp/product/B007PF7LBE/ref=dp-kindle-redirect?ie=UTF8&btkr=1
If you're willing to put in a bit more work (i.e. I'm not sure why you can cross train but can't run) check out Pfitzinger's lowest mileage marathon plan.
Ahh I see. Distance will come as long as you stay injury free! Listen to your body for the aches and pains.
I say increase your mileage up to 10-15% of your weekly total, hold that for a week or two to adjust to the volume, then increase again if you aren't hurting yourself. You might be able to ramp up faster if you're feeling healthy and strong. Ex) I ran 20 miles this week, I'm going to run an additional 2-3 miles spread out in my easy runs or in my long run next week, then do 22-23 miles the following week. If I feel fresh and strong from the mileage increase, I might bump up the additional miles sooner.
Do you aim to complete the 10k/ half marathon distance, or aim to run your fastest race?
Edit: Also I might suggest reading this book.
A 10 minute mile isn't shabby but if it is leaving you out of breath you are running way too fast. Slow right down and if you don't have enough time to finish the loop turnaround before you hit halfway. This might fix your stomach cramps.
If you've no energy after a long day at work I'd be looking at what you eat and how much sleep you're getting. It'd be good if you could run but not necessarily necessary. I took minutes off my 5k time when I started cycling too and from work.
If you're getting bored whilst running slow you could try running with music, podcast or audio book OR potentially you would get more enjoyment out of a different activity that isn't running.
My normal advice is to run consistently which might not be possible for you. You could try looking at the Run Less, Run Faster training method which may suit your schedule better