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Adding strength training (weights) to Big Workouts schedule

Posted: Sat Nov 17, 2018 4:17 am
by TriWannabe
Hi everyone!

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!
Tim

Re: Adding strength training (weights) to Big Workouts sched

Posted: Wed Feb 27, 2019 10:16 am
by TexNav
Short quick reply on an older post. If you can search up Dave Peters posts here on the site, he was doing a similar training week as you, except his Big Workout days were Tue/Sat. He was doing almost exactly what you proposed strength-work wise 2-3 sets of 3-5 reps, long recoveries, and the day after his big workouts.

But then, for a something a little different, Alec Blenis, who is a younger OCR racer and does ultras, (if I recall correctly) does some days of Tue- Lower body weights, then workout, both on the same day combining the stressors. But then Friday does his next lower-body session, with his next big workout the next day on Saturday. I believe he is trying to specifically have two back to back stressful days on Fri/Sat, so that he is running on slightly fatigued legs.

Dave's got some great posts on here, and without looking as I'm in a little bit of a hurry, I think he posted under dkggpeters.