Adding a little lifting to a distance running program

[Balefire]

Last weekend I decided that I want to run a half marathon on April 29th. My running experience is fairly limited, but I'm not totally out of shape and I have quite a bit of time to prepare. My 3 mile time was around 25, 26 minutes last time I checked. I'm just racing to finish, not for time.

Anyways, coolrunning.com has a beginner half marathon training program. It is a 12 week program organized more or less like this:

Mon: Off
Tue: Fartlek/Hills/Intervalls
Wed: Run
Thu: Run
Fri: Off
Sat: Run
Sun: Long Run

I've recently started doing some resistance training three times a week (just bodyweight stuff at the moment, but I'm asking for dumbbells for Christmas). I'd would like to not lose that completely when I start focusing on running and was wondering if this would be a good way to fit the lifting into the above running schedule:

Mon: Off
Tue: Lift
Wed: Fartlek/Hills/Intervalls
Thu: Run
Fri: Lift
Sat: Run
Sun: Long run

I lose one day of running and one day of rest from the original schedule, but add a twice a week lifting routine. I've got a month and a half before the 12 weeks start, so I'm gonna try this out and see how it feels. Anyone have any other ways of organizing this, or is it okay?

 

[Standard]

I wouldn't be too afraid to structure some lifting into your running routine. Now it should be obvious that any serious lifting is going to hinder your running but a normal routine should be fine. If it's a rather light lifting routine then they by no means need a day devoted to them specifically.

How are you planning to structre your lifiting routine though? with your goals being runnig i would probably structure a push then pull routine every other day and avoid a leg workout as your legs are probably going to be dead anyways.

 

[Revok]

If running is your primary focus, my advice would be to do your squats and deadlifts on the same day and put a rest day after that. You can do all other lifts whenever you like, but squats and DLs will most certainly impede your running the next day. (Of course this assumes you're going heavy on these lifts, which, now that I read your post, I see you're not... but it's a life lesson.)

You might find it easier not to structure your routine on a weekly basis. It's not easy keeping a 6:1 work/rest ratio, especially with running. 3:1 is ideal, meaning 3 days on, 1 day off, etc. Your legs will thank you.

And you should RUN ON GRASS, too.

 

[MattTVI]

I wouldn't be too afraid to structure some lifting into your running routine. Now it should be obvious that any serious lifting is going to hinder your running but a normal routine should be fine. If it's a rather light lifting routine then they by no means need a day devoted to them specifically.

How are you planning to structre your lifiting routine though? with your goals being runnig i would probably structure a push then pull routine every other day and avoid a leg workout as your legs are probably going to be dead anyways.

I did this in reverse, I started lifting three days a week. It was a simple program that lasted for about 45 minutes. After a few weeks, I decided to add some jogging before the lifting just to get the blood flowing and let the old ticker get some work too. it wasn't too long before I was doing 25 minute runs followed by 30-35 minute lifting, but obviously, no leg liffting...

That was a great workout, but I have since bought a house and no longer have membership to a gym, so now I just run. I really liked working out after a 20-25 minute jog. I would do a 3 minute walk right after the run and then lift while the heart rate was still up about 20-30 beats above normal.

Anyway, I see no reason why you can't add a 10-15 minute upper body/stomach workout at the end of your marathon training 2 or 3 days a week.

 

[Balefire]

If running is your primary focus, my advice would be to do your squats and deadlifts on the same day and put a rest day after that. You can do all other lifts whenever you like, but squats and DLs will most certainly impede your running the next day. (Of course this assumes you're going heavy on these lifts, which, now that I read your post, I see you're not... but it's a life lesson.)

You might find it easier not to structure your routine on a weekly basis. It's not easy keeping a 6:1 work/rest ratio, especially with running. 3:1 is ideal, meaning 3 days on, 1 day off, etc. Your legs will thank you.

And you should RUN ON GRASS, too.

I'm not going heavy on those lifts at the moment (or doing them at all), but I would like to eventually, so if I do, I will keep that in mind.

I think that for now I will just add some upper body/core work onto the end of some of my runs and get my routine to be, well, routine. After that I will see how I feel about trying to fit squats/deadlifts into the schedule.

I've been running on a bark trail, which is great as it has pretty good drainage. Running on actual grass would be more like running on mud this time of year.

Thanks for the replies everyone.