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Weight training for race training

  • 14-06-2010 10:11am
    #1
    Dotcomdolly
    Registered Users, Registered Users 2 Posts: 2,934 ✭✭✭


    I'm starting training for the Dublin half marathon today :D
    Using Hal Higdons novice plan

    Each Thursday there is a run, from 3 miles up, PLUS strength.

    Following from a link in the plan he seems to favour light weights

    Go High/Low: If you’re training for a race like the Gate River Run, you don’t want to bulk up. Extra weight will slow you down. To avoid putting on pounds, keep the pounds of the weights you lift low and the repetitions high. Vasto recommends lifting 50 to 60 percent of the maximum weight you can lift in a set of 12 repetitions. Two sets of 12 work well for most of the lifts described later. For maximum benefits, without wasting a lot of time, do your strength training two or three times a week, after you run, not before.

    Now this doesn't go with what I've been told at all. I usually go as heavy as I can manage...but maybe I need to change that? Don't fancy prissing about 2kg weights though :o

    So can anyone rec a good efficient workout that won't take me ages? (I rem seeing one EileenG posted last week or so, but can't find it now) If I do go against Hal does that change whether I should do the weights before or after the run?
    I can park at the gym & run from there but I imagine I'm going to be pretty hot & sweaty coming back - wouldn't it be bad gym etiquette to start doing weights in that yucky state?


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