pauldun170
Diamond Member
- Sep 26, 2011
- 9,133
- 5,072
- 136
If I have 3 runs per week and 3 full body lifting days per week, how do I structure them such that they don't interfere with each other? I'd rather not go back to a bodybuilding style bodypart split routine if possible. Don't most of the strength training experts (Rippetoe is the only one I have read) advice against those type of routines in general?
Here is my typical mix (3 days run, 3 days lift)
Sunday - "Hard run" - either distance at fast pace(10miles-13miles) or Hills (6-9) or distance and hills. I don't run casually.
Monday - Morning or Noon speed run (2 miler). Occasionally I'll do a 4 miler.
Monday night, Bench and a bunch of accessory exercises.
Tuesday - 1-3 mile walk (Lunchtime in the city)
Wednesday - Squats, leg work. Occasionally throw unrelated stuff
Thursday - 1-3 mile walk (Lunchtime in the city)
Friday - Morning or Noon speed run (2 miler).
Friday night - Deadlifts, arms and misc accessory exercises.
Saturday - 3 mile. Stick with mild hills
See the breaks between hard run, squats and DL?
If I hit a wall on lifts, I'll drop the pace on speed run days or drop the Monday run.
If I want to improve my pace, then its a matter of proper rest after squat days, including dropping pace on Friday but increasing pace on all other runs.
While your dealing with knee issues, try icing after long runs. It does help