My Training Schedule for 10k and Half Marathon (Read 1389 times)

How do you lift weights the day after your long run?  I am usually spent and take the next day to rest

1) I run with a group during my interval training. We were running 1:1 interval/recovery ratio for a while then shorten the recovery after our training progressed.

 

2) I've been weight training for years. Now, I only weight train for 30 minutes a week on Mondays. Mostly, high intensity fast pace workout. My weight training gets my body pumped like a good tempo run. So, this is my cross training. I think the weights help my hips. I stop doing squats last summer then started having hip and IT band issues. I think I developed an imbalance in my leg muscle. Once I added squats back into the mix, my issues went away. I know running will probably help more than weights for my half marathon. However, I just went from 3-4 runs per week to 5 runs per week. After some time here, I will add additional run workouts. But, I don't think I'll give up the weights. You can take a look at my weight training on Mondays. I don't think it's much at all.

 

Postal:

 

1) There seem to be 2 schools of thinking; one is to cut back recovery length--like you're doing.  I know runners like Frank Shorter had success with it.  However, it's basically based on the idea of "if it's hurting, it's gotta be doing some good."  I've had a discussion on this with Dr. Peter Snell.  He said that, it's based on the idea that, with less recovery, you'll produce more lactate and you'll develop more ability to tolerate lowering of pH.  Then he added; "I don't think it's right."  Particularly for people with lesser aerobic base, by doing it this way, you're facing the possibility of prematurely finishing the workout.  In other words, if you kept the recovery 1:1, say, 400m fast with 400m recovery, you may be able to comfortably do them 15 times.  But now you cut down the recovery so you are barely hanging in there after 8.  Or, if you had 400 for recovery, you may be able to run the fast segment in 78 seconds but, instead, because now the recovery is cut in half, you can only manage 84 seconds.  Part of the reason is that, by GRADUALLY increasing the body's lactate, in other words, do more total volume, you can develop tolerance to lowering of pH much better. 

 

One of the best non-African female distance runners (we haven't heard about her for a while and I'm wondering what happened to her though...); Sussane Weigene of Norway (the only non-African in the final of Helsinki World Championships 5000m in 2005).  Her coach, Knut Kvalheim, told me that she used to do (can't remember the exact number) something like 20X200 with 100 recovery jog.  When she switched to 20X200 with 200 recovery, she improved.  Even at the world class leve, sometimes harder (or tougher) is not necessarily better.

 

2) Gotcha.  Looks like you konw what you're doing so I have nothing more to say about it.