Running question?

coral_b

I've been getting progressively into running since last July. Initially my 5k was 42:00!. It's now down to 32:00, and my 10k PB is 68:12.
Ideally I'd like my 5k <30 minutes, and my 10k race in July to come in around 65. (I'm accounting for busy course, as it's Race for Life).

Anyway, my question; why do so many training plans for running include a cross trainer day? I'm hoping to include intervals, hills/ incline days in my training too. As well as days where I go all out for 1-2 miles, then alternate days where I go at a steady pace. Do I really need the cross trainer days?

Generally, I just want my times to improve.

ag27404

I recommend cross training days and so does my personal trainer. Do you have to do it? No, but strengthening your entire body and using different muscles will make you a better runner in the long run. (No pun intended )

coral_b

Thanks! Next question- I've seen a plan that says "rest OR cross train". Which would mean only 1 rest day per week (2 Cross train, 4 running). On top of running I will also be doing lifting (splits, 2 upper, 1 lower). These will fit in on lower mileage days.
Ideally I'd like 2 rest days. Does this still seem do-able as a schedule?
I'm thinking:

Mon: Incline/ hills + upper body
Tues: Speed run, low mileage + core
Wed: Cross train + lower body
Thurs: Rest
Fri: Steady,long run + Upper body
Sat: Intervals + Core
Sun: Rest (maybe a swim to relax)

lawlorka

I just wanted to make sure you know when it refers to cross train it doesn't mean use a cross trainer machine?

Weights is cross training. Cross training is any exercise that's not running. So you already cross train, and in my opinion you do the best kind of cross Training...strength training is very beneficial to running

coral_b

Omg that makes more sense! Thank god, the cross trainer machine bores me! Oh well I may just keep the plan the same - and just make sure I have 2 rest days from running! this makes me feel happy, stupid.. but happy!

RBXChas

I agree with what lawlorka just said. It's my understanding that they just mean for you to do something other than running. It can be strength or cardio work. For example, I love Spinning and felt like it helped with my endurance and strength for running. I've also heard weight lifting does wonders for your body (kind of a given) and can actually make you a better runner.

Best wishes!

veronicavandyke

Also remember -- the reason you want to cross train is to put stress on different muscles/joints. Cross training days and rest days will help prevent injury.

Effective cardio cross training (i.e. swimming, cycling, aerobics) will actually HELP your running times.

Even when training for something big (i.e. marathon) I NEVER run more than 3x per week. That will include an easy short to medium run, a speed workout (intervals, tempo, sprints) and a long run. Then I cross train 3x per week. (Spin 2-3x per week and do yoga/weights/crossfit a few times a week.)

alpine1994

I agree with what lawlorka just said. It's my understanding that they just mean for you to do something other than running. It can be strength or cardio work. For example, I love Spinning and felt like it helped with my endurance and strength for running. I've also heard weight lifting does wonders for your body (kind of a given) and can actually make you a better runner.

Best wishes!

I'm with you on the spinning! I'm currently doing a 6 week 10K training program that I made using a few different training programs that I found, plus taking into consideration my schedule and cross-training interests. Here's this week (week 2 of 6):

Monday: Cardio dance class or rest
Tuesday: easy 2 mile run plus weights (I use heavy dumbbells at home and do squats, lunges, presses, abs, etc. Takes about 20 minutes)
Wednesday: spinning class or rest
Thursday: 3 miles tempo (this day is either tempo or speed intervals)
Friday: weights
Saturday: rest/ballet (the ballet helps with the tight hips I get from running! it's so nice)
Sunday: 3 miles (this is the "long run" day. It will increase each week)

I can run a 5K in just under 30 minutes at this point. My goal for the 10K (on May 26th) is to cross the finish line and possibly do it in 1 hr 10 min. We'll see where I am as it gets closer though. Good luck with yours!

SpleenThief

Cross training doesn't really make you a better runner, running does that.

However cross training can strengthen and increase flexibility, both of which help with injury prevention.

Even when training for something big (i.e. marathon) I NEVER run more than 3x per week.

That's not universal - it will vary greatly depending on the individual and his or her goals.

froeschli

I am just getting back into running after a lazy winter. Seen as I prefer minimalist running, it's kind of too much stress on the feet to do it every day, so I started alternating running and cycling. I don't do max effort cycle rides, more medium/slow paced recovery, but they have actually already increased my running speed to more than it was last year during half marathon training. And that is averaging the entire run including walking breaks ( I really, REALLY don't plan on getting stress fractures thankyouverymuch)
Would I have believed it if you had told me last year? Nope. But I don't mind learning by trying new things...

coral_b

Thanks every one, I've already took 10 minutes off my 5k Since July, so I am improving as my fitness levels go up. I definitely think doing heavy weights has helped with strength. I just really want that <30 5k!
Going to stick at what I've been doing, and then make sure I'm doing intervals, hills more often.. and spin class/ cycling seems to be a popular vote, too!