So the countdown for the Berlin Marathon is officially ON!
The race is now just under three months away and I’m already halfway through my running programme and it’s really starting to ramp up.
Last week was a big week volume wise and after my final long run on Saturday my legs definitely knew it. As part of my programme I’m supposed to run every day but I’ve also started a new strength training programme to help keep me injury free and to make improvements to aid my running.
Up until recently I had been going to CrossFit as often as I could but after starting the new programme I soon realised that I wouldn’t be able to perform well during my runs after some of the WODs. So it’s with a heavy heart that I’ve had to say goodbye to CrossFit until the marathon is over and I’ve since joined a regular gym to try and get three strength sessions a week in.
I’m now on my fourth week of trying to combine my running programme with strength sessions alongside and although it has been difficult at times I’m really enjoying what has been programmed and doing something a bit different. I’m also slowly getting used to balancing the two.
I should probably say that I only do strength sessions on the days where I have recovery runs programmed or if I’m missing a recovery run to do strength instead. I also try to avoid the gym completely before any speed sessions and long runs.
Here’s a little snippet of what one session of my current programme looks like:
I’m lucky enough that my boyfriend Dane is a fantastic strength and conditioning coach who knows exactly what I need to be doing in order to get the most out of my running and hopefully stay injury free (touch wood). He has written me a brilliant programme which lasts for four weeks before it’s on to the next one. He’s also prescribed the sets and reps for each week and my favourite thing by far is a good dumbbell circuit with some weighted burpees thrown in.
At the moment there’s a lot of focus on getting strong glutes and a strong core but Dane will be able to talk a lot more knowledgeably on the benefits of strength training for athletes than I can so head over to his blog for more information.
Strength training for runners is important for a variety of reasons though. Here’s a couple of them:
- It helps you to stay injury free! Pretty self explanatory really, what runner doesn’t want this!? Strength training helps to keep you strong and correct imbalances that naturally occur in your body/running form. You’re going to need strong glutes and a strong core to keep good form when you’re racing. Running with good form also makes you a more efficient runner which translates in to faster min/mile speeds.
- You can get faster by building strength in your legs and as mentioned above good form will prevent you from falling apart in the last stages of a race which can often be the difference between achieving a PB or not.
- Strengthening your body will help to make running feel easier as your body will be able to deal with the stresses of running more easily as your muscles will be able to perform for longer before you start to tire.
So that’s where I’m up to at the minute. I go on holiday for two weeks on Saturday (YAY!) but here’s what my running programme looks like this week. Although this isn’t the original as I’ve had to adapt it and change things round due to work commitments and important appointments (hair, nails and waxing) haha! After this week I’m on to phase 3 of my programme, eek, where is the time going!?
Happy running everyone!
Monday: 30 min spin class + 20 mins steady state cardio (uphill walking)
Tuesday: 30 mins easy pace with 8 x 20-30 sec strides
Wednesday: Q1: 2 miles easy pace + 6 x 5-6min threshold pace w/1min rest + 2 miles easy pace
Thursday: 30 mins easy pace
Friday: Q2: 0.6 miles at interval pace with 3-5min recovery jogs until reached 10K
Saturday: HOLIDAY!! 30min easy pace with 7 x 20-30 sec strides.