I'm running my first marathon on March 1. My plan (4 Months to a 4-Hour Marathon) doesn't mention what to do about weight training and ab work during that time.
Three times per week, I do three sets of fifteen reps of each exercise, except for the wall sits and bench step-ups. (I do three sets of wall sits and three sets of ten reps of bench step-ups.) This is my current weight-training routine:
chest: 55 pounds on the chest press machine or flat-bench presses with 25-pound dumbbells
shoulders: overhead presses with 12.5-pound dumbbellss
back: 55 pounds on the lat pulldown machine
triceps: 50 pounds on the pulley machine for flat or V-bar pressdowns
biceps: curls with a 25-pound straight barbell
legs: 120 pounds on the leg press machine
40 pounds on the leg extension machine
80 pounds on the hip adduction machine
45-50 seconds for a wall sit
deadlifts with 30-pound dumbbells or a 70-pound barbell
65 pounds on the seated leg curl machine
60 pounds on the hip abduction machine
bench step-ups with 20-pound dumbbells
calves: toe presses with seated leg press machine set to 120 pounds
shins: heel presses with the seated leg press machine set to 120 pounds
Would it be wise to continue to do this while tapering?
Lynne's Kids 5K 11/22/12 - 25:22
Jerusalem Marathon 03/01/13 - 4:53:34
Cambridge CityRun 5-Miler 04/07/13 - 42:21 (8:36.9 improvement over last year)
Boston's Run to Remember Half-Marathon 05/26/13 - 2:10:48
Newton 10K 06/02/13 - 57:01.9 (9:12.1 improvement over last year)
B.A.A. 10K 06/23/13 - 1:03:24
Lynch/Van Otterloo YMCA Firecracker 4 07/04/13 - 45:24
Weston 5-Miler 07/18/13 - 52:16.6
Mass Ave Mile 07/21/13 - 8:07
B.A.A. Half-Marathon 10/13/13 - 2:13:54
Bill's Pizzeria 5K 10/27/13 - 27:53
Fattman Chilly Cup Half-Marathon 11/10/13 - 2:28:39
Jerusalem Marathon 03/21/14
Skip it the week before you race. Do it for the other week(s) of your taper.
Live long and prosper.
I cut out weight training about 4 weeks out from my first marathon. As a matter of fact, I barely did anything except run, eat and sleep!
I don't know if it hurt anything or not, but I was dialed in on the big prize those last weeks, and I suppose a little paranoid.
"When the gun goes off, everything changes... the world changes... and nothing else really matters!"
I love going to the gym so kept lifting through my tapers, except the last 2 weeks did it less intense, and stopped 3 days before.
During marathon taper, I'll also do weight training taper. I still do it, but with lighter weights. And no real weight training leg work the last week before the marathon.
Marathons are habit-forming...
"I can do everything through Christ, who gives me strength."
Philippians 4:13, NLT
Thanks for the input, everyone!
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