strength training

hi all,

I am currently running 7 days a week approx 60 miles a week, and i want to incorporate some strength training, however i'm not sure when the best time to do it is. I don't mind training twice a day, but if i'm tired i don't know how much i will benefit from the stregth training and also i don't want to do it on easy days if it means its going to affect my training on hard days. My routine currently is one long run 16-20 mile, a medium run 11-15, 2 speed sessions, intervals or tempo and some easy running 3-8 miles.

Comments

  • This is too specific to put onto an internet forum. Add lots more detail or talk to someone in the real world. What are you training for at the moment? 

  • doug davis 2 wrote (see)

    hi all,

    I am currently running 7 days a week approx 60 miles a week, and i want to incorporate some strength training, however i'm not sure when the best time to do it is. I don't mind training twice a day, but if i'm tired i don't know how much i will benefit from the stregth training and also i don't want to do it on easy days if it means its going to affect my training on hard days. My routine currently is one long run 16-20 mile, a medium run 11-15, 2 speed sessions, intervals or tempo and some easy running 3-8 miles.


    I'm currently on a similar weekly mileage to you (60-70) and I do like to get one gym weights routine in every week. I have stopped doing leg weights (quad/hamstring extensions & squats) simply because they left me with as much grief in terms of discomfort as a fast track session......and I wasn't convinced that the session was adding much to my running performances.

    I do still do core work and a full upper body weights routine incorporating between 10 and 30 reps per exercise, the value to running is probably mostly cosmetic. The day that I do this I often do an easy run before the workout (up to 3 miles) and the same after.

  • Next week I'm being given a 13 weeks strength and conditioning program - my friend very very good in sports science and in final year - the study has shown (I'll be doing max vo2 tests) at least 5% improvement over 5-10km times by polishing efficiency and technique



    I haven't done any core work before this and I'm excited to give it a go-



    I would say you should only be running 6/7 days with a full rest day - now the rest day can be anything just not running - cross/cycle/gym



    Im doing less miles but my schedule will be



    Sunday - Long run

    Monday - Steady + gym

    Tuesday - Session

    Wednesday - Steady + gym

    Thursday - Session

    Friday - Rest/cross train / recovery run + gym

    Saturday session/ Steady



    So 3 gym sessions in there



    If you want to build miles (which my plan will be) I will do a steady/easy/recovery run on the day of the session - just usual progression



    Id say establish miles + running consistency first - then add gym



    You shouldn't be "tired going into hard days"



    Ruins the quality of the session and the goal
  • Sorry rumbled English - on my iPhone



    12 week program -



    And he is very very knowledgable - said I couldn't not include it in my running plans
  • Philomena how can you say it's too specific and ask for more detail?! Who should I ask in "the real world?" I thought a forum of runners would be the best people to

    Seek advice from! Not really training for anything at the minute. I'm considering a spring marathon but nothing concrete. Thanks for advice scotch egg and Jamie
  • Doug 

    By end of next week I will be formulating a plan to incorporate 3 gym sessions into my running. I am away having lots of stuff done in Brighton Uni 

    I am off due to illness (well recovering) at the moment so wont be high mileage but I will post the plan and I will post what stuff I will be doing over the 12 weeks. I will be doing the 3 gym sessions to start before running most likely

    My plan will take me from effective 0 mileage ( 0 running for 5 weeks) upto 60+ miles at least per week eventually 

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