Changes

A common approach to optimizing [[Supercompensation]] and {{TrainingMonotony}} is to have 3 or fewer hard training days combined with a number of easier days. For this approach to work, the easy days need to be sufficiently easy. Carl Foster said "for best results make your hard days very, very hard and your easy days very, very easy". Running on the easy days is often referred to as "junk miles" as the only result of these miles is impairing impaired recovery. If the benefits of training go down as the effort on easy days increases, why train at all on the easy days? So far I have found no evidence to indicate there is any training benefit from running on the easy days. In fact, all the evidence supports [[Supercompensation]] and {{TrainingMonotony}}, therefore I recommend only 3-4 times a week for most people.

There are various patterns of running that I would generally recommend. I'll use an abbreviation for the patterns, where each day is a character, with 'R' for a running day and 'x' for a day off or a cross training day. So "RxRxRxx" would be running the first, third and fifth days with the other four off. * '''3 days/week(RxRxRxx)'''. This is the pattern used by [[FIRST]], which is the only marathon training plan I've found that has performed scientific studies to evaluate its effectiveness. Running 3 days/week requires that every days is hard, and typically involves a [[Long Run]] and two speedwork days. The ratio of running to rest gives 2 days of rest, and these typically follow the long run. * '''4 days/week(RxRxRRx)'''. Having two back to back running days allows for one training day that has incomplete recovery. Typically these two back to back days are used for long runs, so that the second day simulates a longer distance [[Long Run]]. * '''4 days/week (RRxRRxx)'''. It is possible to arrange 4 days/week as two sets of back to back days, but this is not common. If all the running days are [[Long Run]]s then fatigue will build up over the five RRxRR days, and the two consecutive rest days will be needed for recovery.