training questions

rgunn02

so I'm getting ready to start training for my 3rd half which might lead to a full in the fall…and I've been looking at more advanced training plans that have me running 5 days a week with one day for x-training and one rest day.
I would like to take my running to the next level but I have a bad lower back and need to do weights, lunges, squats etc at least 2 or 3 x week to keep the pain away….

How do I fit it all in??

valen121312

try making a schedule for each exercise, do three muscle groups a day, that way u can do it all

RunnerElizabeth

What plan are you looking at? The Hal Higdon intermediate half program has 2 days of strength. If you feel you need a 3rd day, I'd add it to an easy run day. I did this plan for half #3, with 3 days body weight strength training and I adjusted the long runs so I peaked at 16 miles instead of 12. Doing my own thing for half #5, with 2 hours of strength a week over 3 days.

When I make the swap to marathon trainin Iin fall, (hals intermediate 2) I will do strength on the ct day (probably mostly instead of not addition to) and 2 easy run days.

And I would run first because at this point my legs aren't tired ever from easy runs.

schmenge55

Put your workouts in priority order. It sounds like if you do NOT do the weights, lunges, etc you have pain so that likely needs to be priority one. You can do strength training the same day as running if that helps. Cross training is good but not a requirement so you could eliminate that or keep it and drop your 5 run days to 4. True cross training is an exercise that mimics running to an extent. A big part of marathon training, if you go that route, is total miles per week so if you drop to 4 days you could make one or two of them longer. And finally rest days. I do something 7 days a week but I do "rest" muscles any given day and certainly have much less intensity on many days. Rest does not have to mean you do nothing. Although to be fair I am anal and would probably be better off doing nothing some days

Hope this helps more than confuses. Fire back if you like

amandamurdaugh

I run 5 days a week. My two non running days are still active. I walk and lift those days. I lift on a third day when I only do 6-7 miles.