This training philosophy is the result of my own personal expiermentation and research in the sport of running. I am not an expert nor do I claim any liablity towards anything found in this website or program.
This program was designed with a few common goals in mind.
- Geared towards fitness runners, weekend warriors and race finishers. These programs are not designed for advanced runners or any real high level of performance.
- Simple effective plans for the modern day people with busy hectic lifestyles.
- Low mileage running, I attempt to do the least amount of miles as possible to finish races comftarbly and safley.
- Combine other popular plans to form a hybrid to my liking. You may recognise some schedules as some parts were "borrowed" from other popular websites.
Enjoyable...these plans are ment to be easy an obtainable. You won't see many 351 runners puking at the finish line (maybe at the beer tent after the race).
351 Training Principles
- Quality over Quantity (the "3") - You will Run a maximum of 3 days a week. Instead of loading the training weeks full of mid-mile weekday runs you will run 1 or 2 (usualy 2) and 1 long run on the weekend. This principle promotes recovery and caters to busier lifestyles. There are no such thing as 'junk' miles in the 351 system as every mile is considered important.
- Train don't strain (the "5-1") - These programs are a steady dose of easy runs (continuous) and 5/1 run-walk techniques. Obtaining a good base is our primary goal. Speed training is not required (although can be used) as building a solid aerobic base is most important.
- Rest = Improvement - All 351 training programs consist of at least 2 days of rest a week which are always Monday and Friday. These days are optimal for recovery as they fall after and before the weekend which allows rest prior to and recovery there after of the most important run of the training week. "Then Long Run".
- Diversify your risk - Using cross-training you can increase your aerobic base and prevent injury. When we run 3 days a week we don't do it to not exercise we do it to allow for cross training on the days between our runs. A more rounded athlete is going to be less susceptible to injury.
- Follow your heart - A Heart Rate monitor (HRM) is required (or strongly recommended). Modern technology allows us to take cues from the number 1 instrument a runner has their own HEART. You will use this most excellent piece of equipment to dial in to recommended zones through the use of common heart rate training methods. If you are a beginner and have never used a HRM you probably are working to hard. Running doesn't have to be difficult if you follow your heart.
