Many marathon training plans have you running five or six days a week.
That can sound overwhelming.
You might have a busy life or worry that running too much could get you hurt.
This might make you wonder: Can I train for a marathon by running only three days per week?
As a running coach, I’ll be honest – I’m a bit skeptical of such a low-mileage approach.
I usually recommend training about five days a week with plenty of easy running. (We call those easy efforts Zone 2 training, which means running at a comfortable pace.)
However, I also understand that not everyone has the time or ability to run that often. Some runners have tight schedules or past injuries.
For those runners, three runs a week might be all they can manage.
The short answer is yes – you can finish a marathon with only 3 runs per week. But you have to be smart about it.
Each run becomes very important when you only have three.
You’ll also likely need to do some other exercise on the non-running days to build your endurance.
Let’s talk about how such a plan works and how to make the most of it.
How to Train for a Marathon on 3 Runs per Week
I’ll level with you. When runners ask me for a 3-day-a-week marathon plan, I often start by handing them a 4-day beginner plan!
Then I tell them to drop one of the weekday runs and replace it with cross-training (like cycling or swimming).
This way, they’re still staying active four days a week.
But only three of those days involve running. That leaves us with three key runs in the week. These three runs are the essentials that every good marathon training plan needs.
If you nail these three, race day won’t feel like a struggle. Instead, you’ll feel like you’re on top of your game. Stick with it, and you’ll be ready to own that race!
The Three Important Runs:
- The Long Run: the distance-building run for endurance.
- A Faster Run (Tempo or Intervals): a run to work on speed and strength.
- An Easy Run: a short, relaxed run to aid recovery and add some mileage.
Long Runs – Building Endurance
The long run is the most important workout of your week.
This is where you practice running far, gradually building your distance over time.
If you’re on the slower side, I might cap your long run based on time instead of distance.
For example, you might stop after 3 to 3.5 hours, even if you haven’t hit 18-20 miles.
This keeps you from burning out and gives your body a better chance to recover.
When you do your long run, the goal is to run at an easy, conversational pace.
You should be able to talk in full sentences without gasping for air.
This pace is called your aerobic zone (or Zone 2).
It’s a level where you’re working but still comfortable, and it’s key for building endurance without pushing too hard or risking injury.
Pacing for the Long Run
The goal? Take it slow—find a pace that builds your endurance, not one that leaves you gasping for air halfway through.
- Beginners: Aim for about 90 seconds slower per mile. The focus here is on being out there for the time, not worrying about speed.
- Intermediate Runners: You’re looking at 60-75 seconds slower. You’ve got the distance down, now it’s about building that stamina.
- Advanced Runners: You may only need to slow down by 60 seconds per mile. Your goal is endurance, not speed.
Tempo Run
A tempo run is all about running at a “comfortably hard” pace for an extended period.
You’re not sprinting, but you’re not cruising either.
A typical tempo run lasts 20-40 minutes at this steady, hard pace. That doesn’t include your warm-up and cool-down, by the way.
Tempo runs train your body to maintain a faster pace for longer, which helps improve your overall speed.
Here’s a good example: jog easy for 10 minutes to warm up, then run 20 minutes at a strong, steady pace, then cool down with a 10-minute jog.
Interval Workout
Intervals are all about short bursts of fast running with quick recovery periods in between.
For example, you might run hard for 2 minutes, then jog or walk for 2 minutes to catch your breath.
You repeat that cycle several times.
Interval workouts (sometimes called “repeats” when done on a track) are great for building speed and power.
They’re tough, but they can also be a lot of fun. You get to push yourself hard, then take a break and do it again.
Here’s an example: 6 × 400-meter repeats at a fast pace, with a 2-minute rest between each.
These intervals help train your legs to run fast and teach your body to recover quickly, which is key for improving speed.
In a 3-day training plan, you might do intervals one week and a tempo run the next.
It really depends on what your plan calls for.
Both interval workouts and tempo runs will help make your marathon pace feel easier over time.
The Key to Success: Cross-Training
I know what you’re thinking: “Doesn’t cross-training just add more work to my already busy schedule?”
Let me explain why it’s worth it.
Cross-training can help build strength and endurance while keeping you injury-free.
Cross-training means doing other forms of exercise besides running.
This can include many activities, such as:
- Cycling (riding a bike)
- Swimming
- Brisk walking or hiking
- Using an elliptical machine (a low-impact exercise machine that simulates running)
- Rowing or cross-country skiing
- Strength training
Here are some great ways to cross-train:
- Cycling: Hop on your bike for 45 minutes and keep your cardio strong, without the pounding that running puts on your joints.
- Swimming: Swimming gives you a killer full-body workout, boosting your cardio while giving your legs a break.
- Elliptical: Got access to an elliptical? It’s a great way to mimic the running motion without the impact.
These activities keep your fitness up while giving your legs a break. Let’s say your 3-day running schedule looks like this:
- Monday: Long run (10-15 miles)
- Wednesday: Tempo run (5-7 miles)
- Friday: Speed work (intervals or hill sprints)
For the days in between, cross-train to work your heart and keep your muscles strong:
- Tuesday: Swim for 30-45 minutes, focusing on endurance with a steady pace.
- Thursday: Do a 45-minute cycling session at a moderate intensity to keep your legs active without overloading them.
- Saturday: Take it easy with the elliptical for 45 minutes, focusing on maintaining a good rhythm and heart rate.
Cross-training isn’t just for fitness—it helps keep you injury-free and gives you the break your legs need.
Rest
Of course, rest is important too.
Make sure to take at least one full day off each week to let your body fully recover.
On a 3-run schedule, you might run on Monday, Wednesday, and Saturday.
Then you could do cross-training on two or three of the other days. That leaves at least one or two true rest days.
Find a routine that fits your life.
Be sure to get enough sleep as well.
Remember, your muscles actually get stronger between workouts when you’re resting and rebuilding.
Strength Training for Runners
I’m a big fan of strength training.
It helps build your muscles, improve bone density – I can go on and on.
And you don’t need a lot of it, to be honest.
Just 20-30 minutes twice a week is all it takes to keep your body strong and ready for race day.
Key exercises every runner should include:
- Squats: Target your quads, hamstrings, and glutes.
- Lunges: Improve knee stability and balance.
- Core Workouts: Strengthen your core and improve posture.
- Deadlifts: Strengthen your hamstrings, glutes, and lower back.
Sample Marathon Week Plan
Here’s an example of a week in action—so you can see how it all fits together:
- Monday: Rest
- Tuesday: Speed workout (e.g., 6x800m intervals)
- Wednesday: Cross-train (cycling, swimming)
- Thursday: Tempo run (e.g., 3×10-minute intervals)
- Friday: Rest
- Saturday: Long run (starting at 10 miles, building up to 20)
- Sunday: Cross-train or rest
The Conclusion
This plan is all about making running work for you—not just running for the sake of it, but fitting it into your busy life.
If you’ve been injured before, this plan helps reduce the risk of overuse injuries while still getting you ready for race day.
Not in your 20s anymore? No problem!
This plan is kinder to your joints, making it perfect for older runners.