strength training and a 10k?

n_unocero

so i signed up to run a 10k on april 22 (my first race ever!) and i was just wondering if i should keep lifting heavy or should i slow down with the weights and focus more on running?

nycko20

I still lift, just not as heavy. I don't want to lose much, if any, of my muscle gains so I just keep lifting. I like to lean up a bit during running season so my speed increases. I found the more bulky muscle I have, the slower my speed. I do a lot of ab work still because a strong core is important for good running form and uphill running.

thecrossfitter

I'm doing strength training a training for a half marathon right now (a full is coming up in October). I am not ditching the strength at all!

I'm using the Hal Higdon Intermediate plan. It already calls for some strength training, and two of the runs can be substituted for more strength training! This leaves me with three funs a week: a long run, interval day, and a moderate/short run.

I actually see the strength training and the interval training as key to this race! (Please note, I do not strength train in a manner to promote hypertrophy. If I were, running may work against this. But I've still gotten pretty darn strong!)

scott091501

How competitive are you looking to be in this 10k? If you just want to complete it then don't change a thing and up the duration of low intensinty running. If you're looking to compete than you're going to have to dial back the intensity a bit and add in some speed work.

n_unocero

i'm planning on lifting upper body one day and legs another with 2 days of core work after my run training. this is what my next 8 weeks are gonna look like:
sundays: easy run/active recovery
monday: upper body and cross training
tuesday: tempo run and core
wednesday: lift legs
thursday: interval/speed training and core
friday: rest
saturday: long, paced run.

what do you guys think?

gp79

I'm part of a marathon relay in the Big Sur International this April. I'm not stopping my lifting at all, however I will add some 5 to 10 mile runs to my weekly routine about a month out just to get the muscles and ligaments warmed up. I spent a solid year doing nothing but running. My legs and lungs are still there, just lost a little speed since focusing on strength

scott091501

i'm planning on lifting upper body one day and legs another with 2 days of core work after my run training. this is what my next 8 weeks are gonna look like:
sundays: easy run/active recovery
monday: upper body and cross training
tuesday: tempo run and core
wednesday: lift legs
thursday: interval/speed training and core
friday: rest
saturday: long, paced run.

what do you guys think?

Looks good. Depending on how hard you go Wednesday your speed work is really going to hurt, but hell it's supposed to right?

wolfchild59

I started lifting heavier after I signed up for my 7-K and 10-K races last year. I mixed the lifting days in with run days and cardio cross-train days and hit personal bests on each successive race. I've been continuing a similar schedule while training for my half and am continuing to see speed and endurance improvements week over week. So I'd say keep with the lifting you're comfortable with/enjoy and just add in the additional run/cardio training with it.

And enjoy your race! Careful though, they're super addictive.

*edit* Just saw your schedule, I'd say you look good to go.

gmpearson

I agree with all of the above - keep doing the weights, and your schedule looks good.

It is GREAT to see other runners that believe that strength training is as important as getting miles in. I can tell you from personal experience that I have seen vast improvement in my speed (I love to run 5Ks competitively) since I started a strict weight regimen as well as throwing in intervals about 3 times per week.

I agree Scott - you are going to probably hurt during your intervals on Thu, but working through it will make you all that much stronger; and the race will seem much less demanding in the end as a result of it. I actually find that if I am sore and tight due to weights, it actually feels rough the first 2 miles of my subsequent run, but I feel pretty good on miles thereafter. Many times I put a 5-6 mile run in after my weight day. I actually do my intervals immediately after lifting - I go straight from the weight room to the indoor track (or treadmill sometimes) and get after it.

Greg

EbbySoo

Doing both as well, heavy lifting and endurance work outs every week, first 10k of the year coming up March 11th, just remember to eat accordingly and get rest days, listen to your body.

dane11235813

Doing both as well, heavy lifting and endurance work outs every week, first 10k of the year coming up March 11th, just remember to eat accordingly and get rest days, listen to your body.

what race is that?

EbbySoo

Doing both as well, heavy lifting and endurance work outs every week, first 10k of the year coming up March 11th, just remember to eat accordingly and get rest days, listen to your body.

what race is that?

A local St Patrick's day run in Edmonton Canada, I'm hoping for a top 10 finish out of women's for my first race out. Usually theres about 500 runners, it's a big one, 2 years ago I placed 50th out of all racers, last years was cancelled because it was too cold, super psyched. Eh just saw your from Edmonton! LOL, You should run it! http://www.events.runningroom.com/site/?raceId=7444

dane11235813

Doing both as well, heavy lifting and endurance work outs every week, first 10k of the year coming up March 11th, just remember to eat accordingly and get rest days, listen to your body.

what race is that?

A local St Patrick's day run in Edmonton Canada, I'm hoping for a top 10 finish out of women's for my first race out. Usually theres about 500 runners, it's a big one, 2 years ago I placed 50th out of all racers, last years was cancelled because it was too cold, super psyched. Eh just saw your from Edmonton! LOL, You should run it! http://www.events.runningroom.com/site/?raceId=7444

cool!
i was going to run a 5k at Rundle Park on April 1st, but i didn't know there were any races earlier than that. i'll take a look at the link. thanks

n_unocero

thank you for all the advice and support! i was looking through some training plans online and i just noticed that most of them had no strength training whatsoever so i was just wondering if doing both was a good idea.

scott091501

thank you for all the advice and support! i was looking through some training plans online and i just noticed that most of them had no strength training whatsoever so i was just wondering if doing both was a good idea.

This is because you don't have to lift to make progress in endurance sports and at some point it's actually counter productive.

thecrossfitter

It is GREAT to see other runners that believe that strength training is as important as getting miles in. I can tell you from personal experience that I have seen vast improvement in my speed (I love to run 5Ks competitively) since I started a strict weight regimen as well as throwing in intervals about 3 times per week.

When I was running alone, my 5K time was 30 minutes. I haven't run since October (other than 400 meter sprints put in the middle of workouts) and have been doing strength and metcon training. On Monday I ran for the first time since the fall. First run of the year, 5K time was 26:11.

Now that said, if I want to keep getting faster I'll have to put in some specific work on speed (and I plan to do interval training). And of course I also think getting miles in is important as well, especially to avoid injury!

gmpearson

It is GREAT to see other runners that believe that strength training is as important as getting miles in. I can tell you from personal experience that I have seen vast improvement in my speed (I love to run 5Ks competitively) since I started a strict weight regimen as well as throwing in intervals about 3 times per week.

When I was running alone, my 5K time was 30 minutes. I haven't run since October (other than 400 meter sprints put in the middle of workouts) and have been doing strength and metcon training. On Monday I ran for the first time since the fall. First run of the year, 5K time was 26:11.

Now that said, if I want to keep getting faster I'll have to put in some specific work on speed (and I plan to do interval training). And of course I also think getting miles in is important as well, especially to avoid injury!

Agree - all the way around. Putting in miles builds endurance, strength training helps with building muscle potential and avoiding injury, and intervals build VO2 max and trains our bodies to run at the faster pace and burst when needed. I guess the only other thing would be uphill and downhill training for coordination and rounding out endurance/strength/VO2Max. I tend to forget about this since I live in the Houston area and most of our races are FLAT

freaksfitness

You can do both. I ran a 2:00 hr half marathon while being able to dead lift over body weight for many reps and sets in my 40's. Good luck.

scott091501

It is GREAT to see other runners that believe that strength training is as important as getting miles in. I can tell you from personal experience that I have seen vast improvement in my speed (I love to run 5Ks competitively) since I started a strict weight regimen as well as throwing in intervals about 3 times per week.

When I was running alone, my 5K time was 30 minutes. I haven't run since October (other than 400 meter sprints put in the middle of workouts) and have been doing strength and metcon training. On Monday I ran for the first time since the fall. First run of the year, 5K time was 26:11.

Now that said, if I want to keep getting faster I'll have to put in some specific work on speed (and I plan to do interval training). And of course I also think getting miles in is important as well, especially to avoid injury!

Agree - all the way around. Putting in miles builds endurance, strength training helps with building muscle potential and avoiding injury, and intervals build VO2 max and trains our bodies to run at the faster pace and burst when needed. I guess the only other thing would be uphill and downhill training for coordination and rounding out endurance/strength/VO2Max. I tend to forget about this since I live in the Houston area and most of our races are FLAT

One of my buddies was complaining about the hills on Allen Parkway. LOL