Health and Fitness

How Do You Know



So…I’ve been looking at these training plans for half marathons. I don’t really have a desire to run a half marathon, but I’ve still been looking at training programs. I’ve had this same thought (I’ll get there) as I’ve looked at 10K training programs. And 5K running programs. And here’s where I’m confused.

Here’s an overview from Runners World:

Plan Overview:
Weekly Routine:
3 days of rest or cross training, 3 short runs, 1 long run
Weekly Mileage:
14-24 miles
Long Runs:
Start at 5 miles, peak at 12 miles
Strides, tempo runs
Here are a couple other samples from various running sites I look at:
Run run run
Run run run
Run run run
Run run run
Run run run
Run run run

It’s all run, run, run. On the cross train days the directions say to do another aerobic activity, i.e. biking, swimming, walking, etc. Some sort of low impact work.

What about strength training? The “run, run, run” plan was fine when I was doing the Couch to 5K training. But the 10K nearly killed me. I have done strength training on my own and kind of know what I need to do to build strong muscles and a strong core, but I really suspect that I’m not doing enough if I ever want to successfully increase my mileage.

How do you know what kind of strength training needs to be done? Why is that not incorporated into the training plans for running? Especially for the longer distance runs? It doesn’t make any sense to me.

Currently, my strength training consists of Deck of Cards workouts (squats, lunges, planks, pushups, etc etc etc). Where do you find your strength training plans (short of hiring a personal trainer)? Or do you just wing it?

6 thoughts on “How Do You Know”

  1. What works for me is strength training (intermediate bootcamp) twice a week and running three days a week. When I started training last year for the Princess Challenge, I had to figure out what worked best for me and after tweaking my schedule, this what works best for me and my body. I’ve noticed a serious difference in my stamina from my pre-bootcamp days. When I was just running with no strength training, my legs would tire much quicker. Now? They do tire, but I feel strong and can go the extra mile. And now that I’m training for a full marathon, I need all the help I can get!

    Everyone is different though! But, I do highly recommend strength training if you’re training for a run. 🙂

  2. Was that disclaimer for me? Heh.
    Not matter what, I read conflicting recommendations on strength training. Some say to do it on the off season. Some want you to include. Some (Hansons) have you running too much to include it.
    I suck at motivating myself to strength train (which is why I never do it) so I love classes. Anything that has squats and lunges and engages the core and glues is good for runners since our quads and glutes are usually notoriously weak.

    1. So basically, my deck of cards program would really be all that I need. I run three days a week and do alternate stuff 3 days on one day off.

      And what do you mean, was that disclaimer for you? LMAO!!

  3. My training plan had time carved in for strength training as an option. Didn’t have a plan for that part but did include it. It was by Coach Jenny – the busy girl’s half marathon training plan. I will look for the link if you want.

    1. That would be awesome. Or I can google it. I’m mostly befuddled as to why these type of training plans don’t automatically include strength training because that’s such an essential part of running.

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