Running Rotation

E

elsie3

Cathlete
Hi Catheletes! Here's a little game for your Tuesday: Help me fill in the Cross Training blanks.

I'm STILL working on a running rotation. I love your input. I'd like to hear what type of cross training workouts you feel are most beneficial to your running training, and how you sequence your training. In other words, which workouts do you keep and which do you put on hold when you're training for a marathon?

My schedule requires me to have Sundays as my off day. I usually have the most time on Mondays so that is when I try to do my long run--but I move things around depending on the weather.

Here's my proposed schedule so far:
Mon - Long Run
Tues - Cross Train __________? Perhaps Upper Body + Plyo Legs or HiiT (alternating Plyo Legs & Hiit)?
Wed - Yoga
Thurs - Speedwork _________? Add Upper Body?
Fri - Cross Train ___________? Perhaps Kickbox?
Sat - Tempo Run

I know that every body is different, but I would really like to hear your suggestions.

Thanks,
 
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OK, I consider myself a runner. I have been running for almost 30 years )on /off)...didn't do much of it when I was in High School or the beginning of College, but still kept myself busy with other activities.

Anyway, having had train for many races in the past (marathons/half/10 miles/5Ks), I used to run everyday...I did OK in races, but found it's better to cross-train, so I think you are taking the right approach. I would add a Hiit workout once a week (or some Plyometrics), kickboxing would be great to add too. I would continue to add weight training as well, 2 days would be good...maybe even make them circuit workouts. Just my thoughts. If you are training for a marathon, just make sure you are adding mileage to your long run...that is key!!

I am currently training for a 10 miler. Trying to go for a PR, anyway, I currently run 2 days a week. One long run (10 miles) one shorter (6)...I strength train 3 days and add step/plyo/hitt into the mix. Next month I am going to do more circuits and add an extra running day of sprints. My race is not until the beginning of May but that's my plan right now...we'll see if it helps. I may try a month of Insanity with KBs after this month...but keeping the running into the mix 3 days a week.

Good luck, I think you'll do fine. Endurance is key when training for a marathon.
 
Jenn--that's great information and advice. What does a training week look like for you: i.e. which days do you do what?

Thanks,
 
When I was trying to get back into running shape after my 3rd child, I was amazed how much Drill Max really helped! I'm training for a half right now so most time is spent running, with two days of strength training. But what Drill Max did for my running was really impressive.
 
I am training for my second 1/2 marathon next month and do 2 races a month most of the year.

This is the rotation that I use most of the time. My rest day varies and sometimes I have 2 rest days a week. It depends on how I'm feeling.

The Crossfit Type workouts I do usually involve running, kettlebells, med balls, squats, walking lunges, push ups, etc. So there is lots of variety. I always try to include running into one of the Crossfit workouts because I've noticed that it really helps my endurance.

Sunday - Long Run 10 miles +
Monday - Crossfit Workout
Tuesday - Weight Workout
Wednesday - Run 3 miles +
Thursday - Crossfit Type workout
Friday - Rest
Saturday - Crossfit Workout and or race
 
Elsie,

This past month I did Cathe's december rotation and added my running to it. Tues. was my 1 hour run, Saturday was my long run (10 miles). I am currently in a recovery week, but next month is looking like this...

Mon - Circuit
Tues - Run, Hiit
Wed - Circuit
Thurs - Cardio/Stretch (Yoga), Kickboxing/Turbofire
Fri - Stength/Full body - Heavy weights
Sat - Long run

My Circuits will be using any of Cathe's workouts, which typically include Step intervals or cardio blasts. I also do abs 3 times a week.

After this rotation, I will add an extra day of running, most likely sprint intervals. 3 days of running is enough for me, and I will probably add mileage to my long run. I like going into a run having ran longer than what the race calls for. So probably get up to about 12-13 mile runs.

I hope this helps.
 
Thanks you guys! This information is so helpful. It really is tricky trying to balance what training will improve my running while allowing sufficient recovery to get the most out of my training runs.

Thanks again for taking the time to help me.
 
Hey Elsie and other smartie runners! One thing I am conscious of is to save the legs for those long runs. I made the mistake last Saturday of doing the Boot Camp/Muscle Endurance pre mix which is about 75% lower body/20% upper/5% abs. Sundays run was not pretty! I also do a three day a week running schedule, then I mix up the other days to look like what gals are saying here: upper body, lower body, circuit, rest day. Or all pilates on the other three days.

Good luck!
 
pressju said:
Hey Elsie and other smartie runners! One thing I am conscious of is to save the legs for those long runs. I made the mistake last Saturday of doing the Boot Camp/Muscle Endurance pre mix which is about 75% lower body/20% upper/5% abs. Sundays run was not pretty! I also do a three day a week running schedule, then I mix up the other days to look like what gals are saying here: upper body, lower body, circuit, rest day. Or all pilates on the other three days.

Good luck!
Click to expand...

:eek:I feel your pain! Great advice--thanks for chiming in.
 
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