Lifting during Half Marathon training

I lift 3x a week unless I have a running event on the same day and then move the lift to the day before.

I run 20-30 miles a week on 'off weeks' and 30-40 on 'training weeks', bike another 50-75, swim 1-2, and lift 3x a week @ 1.5 hrs each to failure.

I only taper my running miles prior to an event.

How do you lift the day before a race?! I have to make sure I get a lift in 3 days before a race or I need loads of time to warm up muscles because they are so sore.

Targeted lifting, races are usually on the weekends. My Saturdays are chest, biceps, core. No legs (that's Thursdays).

What do you consider "off weeks" and "training weeks"? All my weeks are training weeks leading up to my half.

Every other week is a long run on Sunday, a training run 13-23 miles depending on the rotation. Training Week.
The opposite week, the Sunday run is shorter 6-13 miles depending on the rotation. Off Week.
Mid week runs are always 4-5 miles with a 2 mile walk on Fridays.

I'm assuming you do tri's? I don't bike or swim (land, please!) except for the occasional cross-training day that I will get into a spin class if I'm not feeling the elliptical.

I, of course, also taper my mileage prior to an event...

Tri's are on the agenda. Half-Iron was the goal this summer until I blew out a tendon in my knee in April. And could only put in 25 miles over the course of 8 weeks. 95% recovered now and making sure I'm healthy for my Half in September and Full 2 weeks later.

Generally if I am doing high mileage (40+), the lifting takes a back seat. Its difficult to do both progressive lifting and progressive running without overtraining, injury, or burnout. During marathon training I will back off to 2 days a week, and then I only do what I call 'maintenance'. If I'm in the 50s, 60s, or 70s I do bodyweight only. Then again, running and running goals are my main focus. If you aren't going for a specific PR or something, I'm sure you could lift more.

Generally if I am doing high mileage (40+), the lifting takes a back seat. Its difficult to do both progressive lifting and progressive running without overtraining, injury, or burnout. During marathon training I will back off to 2 days a week, and then I only do what I call 'maintenance'. If I'm in the 50s, 60s, or 70s I do bodyweight only. Then again, running and running goals are my main focus. If you aren't going for a specific PR or something, I'm sure you could lift more.

I have come to the realization that I cannot lift as heavy as I do during the colder months while training for my races. I guess I am just stubborn and wanting to at least maintain the weights I hit now but realistically, that is not happening. It gets intense when I lift. When you train for your marathons, how long do you devote to lifting on the days you lift? I have to lift on days I have my shorter/maintenance runs which is getting difficult. I guess I need to rely on supersets and lighter weights

I haven't really timed it, but I would guess between 30-45 minutes. Right now I'm ramping up mileage, so I do full body training, something like 2 or 3 times through planks (normal and side), pushups (10x each - I suck at pushups), pullups (3, again, sad at that), 15x light OHP (bar only), 10x squats (bar only) 15x each leg step ups with a sandbag, glute bridges, and tricep dips. I do try to put in sets on days when I only have, say, a 4 mile run. I like keeping one day devoted entirely to rest. I try not to lift before long run days or before speed workouts. It has taken a bit of time to get the schedule down, and honestly I'm still messing with it a bit.

When I'm in training for a specific race, two to three months out, I switch my routine to MWF upper body lift, Tuesday is running stairs at our stadium, and Thursday is a Prowler (weight sled) workout. I like it because I'm still working legs, but in a more functional way. Long runs are Saturdays.

Yes. I still run--my dogs wouldn't have it any other way! T/Th/F/Sun I put in 2-3 easy miles. MW is 4-6, usually in the way of 2 mile or 400 meter repeats. I rarely put in more than 25 miles/week for a half. I lift heavy and finish my races around the 1:45 mark, which is what I'm happy with. I focus on quality over quantity and see no reason to put in more mileage.

Thank you, OP, for asking this question. I have been struggling with the exact same thing! Lifting has absolutely taken a back seat to running as I train for my second half marathon. I have a finite amount of time I can exercise on any given day and something had to give as I increased my mileage.

Thanks everyone else for the responses. Super helpful!

I'm currently in training for my 1st half-marathon, doing 2 recovery/easy runs per week, one long run, 2 cross-training days and 2 rest days where we do light activities only such as stretching , yoga or something similar.

Right now I'm at about 20 miles a week, but slowly increasing in distance and my time is slowly improving as well.
I think the advice about taking it easy on leg training is sound because you're already working this legs pretty hard and they need rest and recovery time so you're not so high risk for injuries.
It would suck to train so hard and then have to sit out because you over-trained.

So I like the advice above about focusing on maintenance for upper body on your lift days, it makes sense and once your marathon is run you can taper down your mileage and get back to lifting heavy things :-)

I would suggest strength training twice per week and really focus on the basics

Day 1: Squat & Bench Press
- Box Jumps (10 reps after warm-up & prior to squatting, helps activate your CNS and plyometrics actually have tremendous carryover into speed and acceleration)
- Chin-ups / Lat Pulldowns
- Ab work

Day 2: Deadlift / Standing Shoulder Press **If you don't like deadlifting just squat again but lower the weight and shoot for 3 sets of 5-8 reps.
Box Jumps
- Chin-ups / Lat Pulldowns
- Ab work

Edit: Stop strength training 1 to 2 weeks prior to an event.