I prefer to do some weight training while I’m in marathon training but it is NOT a must. I fill it gives me a more toned look and I fill much stronger. If you choose to do weight training I recommend doing it on your off running days. I recommend light weight and high repetitions. You do not want to bulk up so resist the urge to lift heavier weights.That will be more weight you have to carry for 13.1 miles.
Sample Exercises: 2 sets of 15 reps
-chest presses -Leg curls
-bicep curls -Back extensions
-lat pulls -sit-ups
-Extensions -calve raises
Below is my training schedule for weeks 11-20
Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total | |
11 | 3.5 | 4 | off | 4 | off | 8 | off | 19.5 |
12 | 3.5 | 4 | off | 4 | off | 10 | off | 21.5 |
13 | 3 | 4 | off | 4 | off | 8 | off | 19 |
14 | 3 | 4 | off | 4 | off | 4 | off | 15 |
15 | 3.5 | 4 | off | 3 | off | 12 | off | 22.5 |
16 | 3.5 | 4 | off | off | off | 8 | off | 15.5 |
17 | 4 | 4 | off | 3 | off | 10 | off | 21 |
18 | 4 | 4 | off | 3 | off | 6 | off | 17 |
19 | 4 | 4 | off | 2 | off | 8 | off | 18 |
20 | 4 | 4 | off | 3 | off | 12 | off | 23 |
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher
HAPPY RUNNING!!!
Lisa
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