Crosstraining Program

[ajarvis]

Hi All
Looking for some ideas on cross training for a half marathon program.

I'm running the Calgary Half Marathon on May 31st and need to get 1 or 2 strengthening sessions in a week when I can. One has to be at home and one can be in the gym.

I've picked a half marathon program that has me running 3 times a week with 2 days of cross training and strength training on one or two days. I have a long time to prepare for the marathon so I'm wanting to focus on strengthening for now with of course a couple days of running that I'm going to build up on for the next 2 months before I start the half marathon program.

Open to any ideas as it's been a long time since I wrote a gym program for myself.

Thanks

Do a two day push/pull split?

Day 1 - Deadlift, Row, Lat Pull
Day 2 - Squat, Bench, OHP

Add some HIIT cardio after the weights? You are already getting your endurance cardio with your running, why not get some "high output" cardio capability too?

[ajarvis]

I like the idea of HIIT after the weights. I never feel right unless I have some cardio in my workout.

Don't think I've ever done a split like that before. I like it.

Since I'm doing endurance cardio training is it better to do more reps per set?

Since you've not been lifting for a while, going with lighter weights for higher rep sets like maybe 8-10 or 10-12 would be a good idea to start with. At least until you get acclimated to the work load and until your body is ready to lift heavy.

Mrs.V. is doing 5x5 the same as I am, however just like when I start out after a layoff, she's doing very light weights for a month...then getting heavier over time.

[ajarvis]

Thats what I ended up doing reps of 8-10. My hamstrings are incredibly sore lol. Along with my lats. Just shows how out of shape I am

So? You'll get it back. Don't push too hard, too fast.

[bodyshop20]

Best marathon training is pure running thats how simple it is