Regarding (ultra)marathoners Tinman often stated that two big workouts per week with short and easy filler runs is the way to go. For them is also vital to include strength training (weights) in their schedule, since musculoskeletal damage is almost the main factor when running such long distances continually. If you look at good ultramarathoners, they seem to be prety muscular, at least more than average good marathoners and track runners (think Karnazes...).
I would like to know how to incorporate weight training (heavy weight, only few complex exercises, 2-3 sets, 3-5 reps, long recoveries) into a weekly schedule that looks something like this:
Monday, Tuesday, Thursday, Friday, Sunday: (very) easy 30-40 min run
Wednesday: 90 min run (with long intervals included and/or fartlek; example 1km CV reps or 1/1 min fartlek)
Saturday: 90-120 min long run with some (hilly) tempo included
Would Monday be a good day to incorporate weight training, or would it be better to do it on hard days (which is what Tinman always says for track and xc runners, but in this case I think it would be too much for one day). Also, would once a week be enough?
Thank you for the input!