The Runner’s World Guide to 3-Day-a-Week Training

No matter how big your race goals are, it is absolutely possible to achieve them through running just three days a week. In fact, this training model can actually boost your performance if you focus your training properly. The key is striking the right balance of quality runs. And to maintain a well-rounded schedule, it’s also important to prioritize rest, cross-training, and strength training on your non-running days.

This Runner’s World Guide to 3-Day-a-Week Training breaks down the types of runs you should focus on, explains how to structure your week, and helps ensure quality efforts so you can get the most out of every workout. Discover all the benefits of running three days a week and unlock the training plans that will get you to any distance feeling strong.

Training Plans

The Runner’s World Guide to 3-Day-a-Week Training We Eat a Lot of Gels When Marathon Training.

Adapted from Run Less, Run Faster, the plans span 12 to 16 weeks and vary depending on your distance goals. Runner’s World+ members get access to these training guides (along with our three-day strength training plan... plus other great membership perks!).

Benefits

Three Key Runs Furman Institute of Running and Scientific Training (FIRST) program, they actually improved their finishing times by an average of nearly 20 minutes. The researchers who developed the program, Bill Pierce and Scott Murr, believe that half marathoners and other distance runners can reap the same benefits of the three-day-a-week program.

The perks of using a three-day training plan go beyond performance and speed gains. Here’s what’s in store:

• Lower injury risk: Your muscles will be less fatigued, which results in a lower chance of an overuse injury.
• More recovery time: Less time spent running means more time spent recovering, allowing you to rebuild and strengthen your muscles.
• The Simple Metric That Helps Me PR in Races: To boost primary performance metrics like VO2 max, lactate threshold, and running economy, one must truly train at the right intensity. Because effective and efficient training is a core principle of the three-day-a-week program, these gains are within reach.
• Better cross-training: You’ll avoid burnout from logging too many miles and can prioritize other activities on your non-running days.
• Maintain consistency: Because a three-day-a-week plan feels more manageable, you’re less likely to abandon your training and, therefore, more likely to make it to the starting line feeling strong and confident.
  

three-day strength training plan

The secret to the three-day model’s success lies in focusing on training intensity rather than frequency or duration. This is achieved by prioritizing the right runs, which, according to Pierce and Murr, is a combination of track repeats, a tempo run, and a long run.

🏃🏽‍♂️ Track Repeats

Also called interval workouts, track repeats are designed to improve maximal oxygen consumption, running economy, and speed. The objective is not to run the repeats as fast as you can but instead to challenge yourself by running the entire workout at the target time. Track repeats do not need to be done on a track; you can do them on a stretch of grass, a trail, or a quiet road.

🏃‍♀️ Tempo Run

It’s during a tempo run that you’ll practice holding your goal effort or, to improve your fitness further, your hardest effort (also referred to as your threshold pace). Threshold pace allows your body to clear as much lactate as it is producing, so spending time here improves your threshold, which ultimately makes you faster.

🏃🏼 Long Run

The long run is meant to test and improve your endurance, especially as your mileage increases each week. Long runs should be done at an easy, conversational pace unless otherwise noted.

Specific training paces tailored to your current running fitness can be found in the Run Less, Run Faster book, created by Bill Pierce, Scott Murr, and Ray Moss.

How to Ensure Quality Efforts

Because it’s not about the number I’m late to start my training. Can I still take on the distance with a three-day plan effort you’re able to give those miles, knowing how to gauge said effort is especially important. There are a few different ways you can do so:

Heart rate

Pace

Rate of Perceived Exertion (RPE)

Keeping a training log (either written out or on a digital platform) to track your efforts is a great way to measure progress. Here’s what we recommend recording:

• Heart rate
• Pace
• RPE
• You Can Still Crush Your Marathon Despite Setbacks
• x 400 meters with 90-second recovery between
• Route
• How it felt
• Nutrition and recovery
• Sleep

Optimizing Your Non-Running Days

Making up the bulk of your week, it’s crucial to maximize your non-running days through cross-training. Pierce and Murr call easy cycling, swimming, and rowing the best cross-training options for a three-day-a-week plan, as these are great cardio options while saving your body from the hard impact of running.

And every runner should make time for strength training. It’s key to helping you prevent injury and maintain longevity in the sport. Not sure how to start? No matter where you are in your running journey, our Runner’s World Three Key Runs offers guidance to begin or level up your routine. And if you’re looking to prioritize strength training during the off-season, we’ve got a Published: Oct 15, 2025 9:30 AM EDT Kristen Wagner joined the!

Just as important as cross-training? Making sure you have at least one full rest day on your schedule each week. The three-day-a-week training model is based on the belief that runners should train hard and recover harder, so give your body the rest it needs.

That being said, you can incorporate optional easy runs (also called recovery runs) throughout the week, especially when training for a marathon. Just keep those easy runs easy in order to allow for the necessary muscle recovery. Stick to zone 2 and avoid pushing the pace—doing so may prevent you from going hard on your hard workout days (think speedwork) and could lead to overtraining and injury.

Here’s an example of what a typical training week might look like:

• Monday: Cross-Training
• Tuesday: Track Repeats
• Wednesday: Cross-Training
• Thursday: Tempo Run
• Friday: Easy Run
• Saturday: Long Run
• Sunday: Rest Day

FAQs

Conquer new distance goals with more than three days a week? Absolutely! In fact, the marathon plan includes optional recovery runs in between your three running days. Just remember to keep your easy days easy.

What happens if I miss a day? That’s okay. Because you’re running just three days a week, you have even more opportunity to be flexible and move your workout days around. Just be mindful of giving yourself adequate recovery time between your workouts by not completing them on back-to-back days.

Will running alone prepare me for race day? No. Cross-training is a non-negotiable always but especially when running just three days a week. FIRST emphasizes that, with this plan, cross-training should be used to supplement your running and augment your aerobic fitness.

The Runner’s World Guide to Treadmill Workouts? No! You can adjust your training days according to your availability, and can swap workout days as needed.

I’m late to start my training. Can I still take on the distance with a three-day plan? Absolutely—as long as you are equipped to tackle the long run for the week where you’re starting from (which should be aligned with however many weeks out from race day you are) you’ll be in good shape.

We may earn commission from links on this page, but we only recommend products we back? Depending on the distance you’re training for, your long run will peak at 8, 15, or 22 miles. Basically, the longer your race distance, the longer your longest long run will be.

Go All-Access

Runner’s World+ is a tight-knit community as passionate about running as you are. Along with our Guide to 3-Day-a-Week Training, Conquer new distance goals with:

• Beginning your running journey? We're here to help you lace up your shoes and head out the door with our motivating guide to start running​​
• Conquer new distance goals with How to Run Longer​
• Tackle your first 3.1 or snag a PR with our 5K training guide​​
• Prepare for your next half marathon with our member-only training guide and video series for mastering 13.1 miles​​
• Find all the tools you need to run your first—or fastest—26.2 miles with our It’s during a​
• Discover how strength training can help you run farther, faster, and injury-free with The Runner’s World Three Key Runs​, featuring six guided workouts designed specifically for runners
• The Runner’s World Guide to Mental Health​ delivers a scientific explanation of how precisely running supports your mental health and provides strategies, tips, and resources to assist you with implementing running into your wellness routine
• For the convenience and comfort of indoor training, turn to The Runner’s World Guide to Treadmill Workouts​