10K Training and Weight Lifting

[IceQueen]

I am 10 weeks out from a 10K race and am wondering what people would recommend as far as training/diet changes. Below is my current and proposed plans. I welcome any suggestions.

Current Training -
Mon/Wed/Fri - 30 min cardio (varies from cycling, running, elliptical, etc.)
Tues/Thurs/Sat - 50 min weight training
Sun - Off

Current Diet -
6 meals per day each consisting of a serving or protein and a serving of carbs. Additionally I try to consume 3 servings of veggies/day.

Proposed Training -
3 Days - Running ( I am using a training plan I found online, but added in the weight training on my own instead of taking "off" days)
1 Day - Cross-Training (most likely would be an hour cycling class)
2 Days - Weight Training (1 for upper and 1 for lower)
1 Day - Off

Proposed Diet -
I would keep this the same unless anyone suggests a modification

Main Questions/Concerns...
1) Do I even need to train legs with 3 days of running and 1 day of cycling? I do not want to overtrain and burn out. Most of the 10k training programs I reviewed did not have weight training in the weekly workouts.
2) Is doing only 2 days of weight training enough to sustain muscle mass? I don't mind having to cut back on the weights (never intended to be a bodybuilder), but I do not want to lose the mass/strength I already have.
3) I am doing this 10K as a personal goal and also an attempt to drop 10 lbs, so if you have suggestions on how I can enhance the fat loss I would appreciate that as well.

Thanks!!

Hello IceQueen and welcome to Discuss Fitness.

I don't know what your 10k running training plan is. I have found that 3 days a week of quality running is sufficient to prepare for a 10k. One day should consist of a long-slow run gradually increasing the distance to as high as 12 miles. Another day should be a hard interval workout. I personally like 400 meter repeats x 8 sets with a 200 meter recovery at a faster than race pace clip. The other day should be a tempo run of at least 5 miles at a pace perhaps a little slower than race pace. So your 30 minutes of cardio may be a little short in duration in my opinion. Also, I have found cycling and elliptical trainer to not be effective for top 10k conditioning. It's a nice change of pace, but not a substitute for the above. I'm sure you've been at www.runnersworld.com. I like the 10k training plans by Hal Higdon and another one called "by the numbers" or something like that.

I think that is too much weight training that will hinder you being in tip top running shape. Twice a week should be sufficient if your primary short-term goal is running a good 10k.

You'll enhance the fat loss by doing high quality speed work like the interval training or hill repeats. Focus on quality of intensity rather than quantity of distance, but do get in a long-slow run once a week.

Start posting in the Online Journal section and I'll give you some more two cent advice as your training progresses. I'm training for a Thanksgiving Day 10k fun run and will begin my 12 week training program starting next Monday following a training plan I've used before from the Runners World website link I've given you.

Good luck.