Running and Weights - Suggestions

FitCanuckChick

Hi There - I am presently training for my first full marathon (beginning of Spetember) - I am training with a group which has me running 5 days per week. Here is a basic type of schedule (this is from memory as I don't ahve my scheudle in front of me - so I may be a bit off on distances):

- Sunday Morning - long runs (presently at 20 km or 12.5 mile long runs) - it goes up every week or every second week
- Mondays - rest day from running
- Tuesday Mornings - Tempo runs (around the 8-12 k)
- Wednesday (after work) - 10 k or hills (getting more into hills next week)
- Thursday (morning) - 8 to 12 k
- Friday 6 k (after work) steady
- Sat - rest (and carb load for long run)

So - I am wanting to incorporate some more weight traing into my weekly running schedule - especially to strenghthen the core. Nothing to major to start. Any sugestions of when I should work this in so I don't burn out? I am thinking 2 days per week.

Really appreciate the advice!

usmcj80

Two days a week would be awesome to start. You could also throw some core work in right after one of your runs which will help you build that up. Core is very important in the later miles since you will be tired and will need the strength to hold yourself up and that is where your core comes in.

mushroomlouie

Hi There - I am presently training for my first full marathon (beginning of Spetember) - I am training with a group which has me running 5 days per week. Here is a basic type of schedule (this is from memory as I don't ahve my scheudle in front of me - so I may be a bit off on distances):

- Sunday Morning - long runs (presently at 20 km or 12.5 mile long runs) - it goes up every week or every second week
- Mondays - rest day from running
- Tuesday Mornings - Tempo runs (around the 8-12 k)
- Wednesday (after work) - 10 k or hills (getting more into hills next week)
- Thursday (morning) - 8 to 12 k
- Friday 6 k (after work) steady
- Sat - rest (and carb load for long run)

So - I am wanting to incorporate some more weight traing into my weekly running schedule - especially to strenghthen the core. Nothing to major to start. Any sugestions of when I should work this in so I don't burn out? I am thinking 2 days per week.

Really appreciate the advice!

This is very similar to the way I work my running schedule. I do my strength training on Tuesdays and Thursdays with an additional lighter (usually core pilates or power yoga) on Saturdays. It requires doubling up the workouts (sometimes I split them morning/evening and sometimes I do it all at once depending on my schedule) on T/ Th, but then it gives me two days of complete rest which I think is very important. On my rest days I try to do a light walk and/or bike ride and some stretching.

FitCanuckChick

I thought of doubling up on days - morning weights at the gym and then an evening run or vice versa. I really hate to give up my monday rest day as I am really noticing that my body needs that day of rest after the long run on sunday. My biggest goal is not to get runner's fatigue. The most I like to do on a Monday is "active rest" - which for me is an after dinner walk or bikeride with my family. A friend has also suggested Yoga to me - I just can't seem to fit that in with my schedule.