Training Programme

[Susy B]

Hi there,

I'm training for a 10k ish race later in June and in need of some training advice. I say 'ish' as the course if off road, through rivers, up hills, under netting etc....

With 2 months training to go I'd like to get in the best shape I can - I need to be strong but with plenty of endurance. Running is picking up and I've aiming to build up to 10 miles on my training runs but it's my strength training that I'd like some help with. Should I train for endurance or strength, light weights high reps, heavy weight low reps, 2-3 sessions a week? I have a reasonable base for strength training and have been using Cathe's pyramid DVD for a wee while but training has been a bit sporadic and I now need to focus!

Looking forward to your advice.

Best wishes
S

 

[maddiesmum]

Running magazines, books and websites I have consulted in the past recommend weight training 2 times per week when training for a race, and in a total body format, which means, to get it all done in the 1-1 and half hour time frame, you are most likely looking at an endurance programme for lifting (light to moderate weights, higher reps). Along the lines on Muscle Endurance, Muscle Max and the Pyramids.

For running, you want to focus your energies on lifting for the major muscle groups: quads, hamstrings, calves, glutes, back and chest. These will help make your running more explosive and also provide essential core conditioning since a strong core can help promote more economical and stronger running.

You don't really want to be focussing on slow lifting, heavy weights or lower reps because you are not aiming to build a lot of muscle right now, that would only slow you down. I was reading in this month's Runner's World magazine that Lance Armstrong made this classic mistake when training for his first marathon. He did a lot of heavy weight training, packed on 15 pounds of muscle and it made his time at the marathon much slower that he would have liked as a result. This year he's going for a sleeker frame and a faster time. Whether or not you are a speed Queen, a sleeker build is an asset in running, right?

The endurance lifting will give you more explosive power and also strengthen the muscles of the legs and hips to help protect you against injury, which is really what you want, right?

Clare

 

[Susy B]

Thanks Clare. If only I were a speed queen! I'm more suited to longer distances running at a steadier pace, despite that my aim is a sleeker frame to help me achieve the best results I can. My strength work has been more on the heavy side and I'll take your advice on lightening the load and increasing the reps. I'll probably stick to the premixes to give me a shorter but more effective workout.

Thanks again for your advice.

Susy