Strength training and 5k training

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peasncues

Joined: Feb 10
Posts: 32

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Posted: 29 Apr 2010, 21:50
I have been an on and off runner for 3 years. Last fall I hit a great level of running familiarity, form, endurance and speed.
Over the winter I didn't handle a family tragedy well; gaining weight and dropping my exercise regimen which had involved running 3-5 days per week and strength training 2 days a week, minimum.

Now I'm getting back into shape, but really want to run a 5k in mid June.
I've never had to choose strength training OR running, and don't wish to now, as I feel that I don't lose weight nearly as effectively with cardio alone.

However, to train for a 5k I need to run at least 5 days a week.
Can I do it all, or am I setting myself up for an injury?

Any advice on building new strength and 5k training at the same time?
I did strength training and ran before but was in good shape to handle it. Now, I don't know if I'm over reaching or just pushing hard to kick some ass.

Help anyone?
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"As we go through our lives there are basically two pains we will encounter on our journey. The pain of discipline and the pain of regret."
strongest

Joined: Mar 10
Posts: 16

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Posted: 29 Apr 2010, 23:43
I really think you could train for a 5k with running 3 days a week maybe 4. I think if you run first and strength train after you will be fine!!! Good Luck Smile
enu021000

Joined: Apr 10
Posts: 162

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Posted: 03 May 2010, 18:55
You should be able to maintain your regular routine. Just up your cardio to 30 minutes. This should be enough time for a 5k. If you don't quite make 5k in 30 minutes, then focus on speed. First week, pick a pace, then increase your speed every week by .2-.5 mph hours. When you are on a treadmill, make sure you have a grade of 2 to mimic outside condition. Maybe try running indoor 2-3 times week, to work on speed, then 1-2 times a week outside. Overall cardio, should take 25-40 minutes. You have plenty of time for weight training. Also don't be afraid to do a 2 mile run in your routine. The goal is to see how fast you can run it. Push yourself. This will help you at the end of your race.


As for weight training, choose hyperatrophy training (high reps, low weight). This helps you get leaner. You are decrease body fat that way. You won't be getting heavier to run. It also allows your muscles to build endurance, making you fit for marathons.

This is the training i do. I run 5Ks all the time.

I hope this helps
- Elizabeth
"Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat." -Jill Johnson
steadytejay

Joined: Apr 10
Posts: 25

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Posted: 03 May 2010, 20:39
If you're running a 5k in June, I would suggest cardio training only 3-4 times a week, and weight training the other days of the week. Weight training will help build muscle strength to help you with the run. Once you get closer to the day of the 5k (a few weeks beforehand), then you can increase the amount of days you work on purely running. Don't overdo it too soon! Smile
peasncues

Joined: Feb 10
Posts: 32

      quote  
Posted: 03 May 2010, 20:41
Thanks so much for the tips, I appreciate it and will put them to good use! Smile
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"As we go through our lives there are basically two pains we will encounter on our journey. The pain of discipline and the pain of regret."
Tressatnt

Joined: Jan 10
Posts: 190

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Posted: 04 May 2010, 08:23
I also run 5 and 10ks and recently did a half marathon and I'm training for another one so I can actually run it well and beat my time! I went to runnersworld.com and got a training schedule set up for myself. You just do a search for the "smart coach" on the website. You give it a recent race time and what you want to train for, how hard, how long, etc. So I put in that I want to train for 6 weeks (race is in 7 so that gives me the week before to really taper down). It gives me each day's workout/run and rest days/cross train. It doesn't really tell you when to do weights, but I will go to the gym after my run and do some light ones and heavier on the rest days. I really like it so far. Let me know if you have any questions about it!
Divided By...

Joined: Aug 08
Posts: 817

      quote  
Posted: 04 May 2010, 08:32
peasncues wrote:

However, to train for a 5k I need to run at least 5 days a week.


Meh... not really. I've ran 5K, 5 mile, 1/2 Marathon, and Full Marathon distance races on 3 days of running a week. I never do any more than that. I like to have at least one day of recovery between runs, and two days after the long run.

You could so something similar...
Monday - weights
Tuesday - running (speedwork)
Wednesday - rest or weights
Thursday - running (hills)
Friday - weights
Saturday - running (long run)
Sunday - rest

That way you get the best of both worlds.

"You are now watchin' the throne. Don't let me into my zone. Don't let me into my zone.
I'm definitely in my zone."
Tressatnt

Joined: Jan 10
Posts: 190

      quote  
Posted: 04 May 2010, 09:22
Also agree with Divided. My program has me running 5 days, 3 easy runs, 1 temp or speed work and 1 long run. That might end up being too much for me so I may take it down to 4 days. Divided, how many miles do you put on a week?
Divided By...

Joined: Aug 08
Posts: 817

      quote  
Posted: 04 May 2010, 10:28
Tressatnt wrote:
Also agree with Divided. My program has me running 5 days, 3 easy runs, 1 temp or speed work and 1 long run. That might end up being too much for me so I may take it down to 4 days. Divided, how many miles do you put on a week?


It depends on what I'm training for. I don't have another race I want to run for several months, so I'm just trying to maintain endurance. Last week I did a 3 mile run on Tuesday , then 5 on Thursday, and I did about 10 miles on Saturday. Someone mentioned a local 5K going on in two weeks, so I may cut down on my mileage and work on speed for a week or two.

The most I ever ran in a week would be at the tail end of marathon training. I did 5 miles on that Tuesday, 10 on Thursday, and 20 on Saturday.

"You are now watchin' the throne. Don't let me into my zone. Don't let me into my zone.
I'm definitely in my zone."



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