[Ziggy]

I think I read somewhere you intend running the Two Oceans or Pietermaritzburg/Durban next year. To get through a run like this, the best training is purely and simply running. Why are you running on a treadmill?<br><br>
Doing weights Monday Wednesday and Saturday is still a good idea I be inclined to push my weights immediately after running.<br><br>
You will need a strength program so I will suggest the following; any of the Olympic lifts, clean and jerk is probably the easiest.<br>
Find out what your what your 1RM. is, say 100lbs.<br>
Set your bar at 80% of this 80lbs<br><br>
Do 3 reps. X 3 sets with a full recovery in between - 5 mins. say.<br><br>
Remember it is overall strength you are after and being a global exercise ; you are using every joint in your body and most of your muscles.<br><br>
After 6 weeks check your 1RM. and adjust accordingly

 

[Ziggy]

I can't agree with a lot of the comments here. Weather you are a serious runner or a fitness runner an effective exercise regime is one that achieves the best results.<br>
If you start off with aerobic work then move to your weights you are not taking advantage of the body's natural order of utilizing energy substrates.<br><br>
Correct order begins, after the warm-up with the weight training part of your program. After your weights it is time to turn to your running.<br><br>
Why? (Florida) Because the blood sugar stores are now depleted and the body is forced to utilize more of it's fat stores as an energy source, resulting in MORE FAT LOSSES.<br>
The stimulation of muscle from resistance work is also responsible for an increased resting metabolism

 

[Ziggy]

For the general run of the mill runner I'll stick to coaching, resistance first, aerobic training second for the reasons previously stated.<br><br><br><br>
Wholeheartedly agree with this statement Radial.<br>
Should be in bold type and I hope everyone reading this takes note.