It is a little hard to tell what the program is exactly. But, you know, when I trained for the marathon, I only ran 3 days a week. One day was usually a pace day, then a mid-distance, and lastly a long run. But I also kept up with my cycling in between that. The 3-day a week program emphasizes cross-training which was important to me. I felt confident going into the marathon and I did pretty well (for me).