I recently mentioned how I was wondering whether or not it was possible to continue the strength training I’ve been doing while training for a half marathon at the same time. I had a heart to heart with Meg the other day of what was important to me. I love the feeling of crossing a finish line. So far that feeling has been unmatched. At the same time, I think lifting gives me strength and a sense of confidence I’ve never had before. All of the best bodies in the fitness industry have been sculpted through weight lifting and I think getting to that point would feel just as amazing as racing. Who wouldn’t want to know what their body would look like at it’s ultimate highest potential?!
no complaints if my legs end up looking like this...
...or abs like this.
With that being said, I am going to attempt to do both. I will run, but keep it to a minimum, with the exception of long runs once a week. I will continue to strength train 4-5 days a week (I might add another leg day to the schedule below if possible) in hopes of building more lean muscle. My hybrid schedule will look something like this:
With just three runs a week, I don’t think I will deplete too much muscle…at least that’s what I”m hoping! My cross training (x-train) can be any type of cardio for a maximum of 30 minutes. I’m a little late in my half marathon training schedule with just over nine weeks to go but I don’t even have a time goal so I’m not worried. I just want to run. Strength training will still be in full effect and my first longish run will be this weekend (6 miles).
Here goes nothing!
Do you prefer cardio or weights?
Do you plan your workouts well ahead of time or make them up on the spot/on the day of?
I do both! I run about 4 times a week with one run being my long run and if I have a race I stop weight training during the week of my race and lighten it up the week before that. I recently ran a half marathon at the beginning of February and weight trained for the majority of my training. Good luck, you’ll do great!
Glad to read this, as I am in the same boat. I’m training for my fourth half marathon, but I’ve really been focusing on weight training, and trying to do both at the same time. In the past I’ve always been more of a cardio lover because running is my passion, but as of late the pendulum might be swinging. I love the way strength training makes me feel – and look. So, I’m with you on trying to accomplish both!
I think this is great! Exercise is about doing what you love, so I’m happy you’re incorporating both weights and running
Looking forward to hearing how your new schedule works for ya!
I’m doing both as well. I run 2-3 times a week with my long run on Saturday and I lift 2-3 times a week and cross train about 1-2 times a week. My long run has actually started to feel better since I feel stronger from lifting. My race is in May so I have a little bit of time to tweak things still. Good luck!!
You’ll be fine! I trained for full marathons both ways- only running and no strength AND mixing strength, running, and xtraining. I found I felt better, had faster times, and wasn’t as sore/hurt when I did the 2nd way with weight training.
I think you can definitely do both- and I bet lifting will make you a better runner! I run a lot, but I’d like to incorporate some strength training into my schedule.
I’m definitely a planner- I always have to have a training plan specific to the race I’m training for.. I think it’s a psychological thing. I’m WAY more likely to run more if it’s scheduled than if I’m not following a plan.
You are a rockstar. I want to add more strength training and get toned. Heck yeah I was rock hard abs! ;D Good luck! I think you will do great doing both. I did both during my half training
Good post, I am in a similar spot. Ive spend a quarter of my time strength training but things like intervals and hill repeats have some overlap with strength training so it could be considered more. Good luck with your 1/2 mar and training.
As you know I am in the same situation! I want to start running again but I don’t want to give up the strength training either! I am going to start to add running back into the routine and see how it all balances out. On shorter run days I will still throw in some weights/strength/P90X to get it all in.
Thank you for posting this! I’ll be done w/ the Live Fit Trainer early April & wanted to start training for my runs I will be participating in this year. Loosing muscle was also a concern of mine. I like that work out schedule:) Will def. be trying that out after the Live Fit Trainer. Will be finishing up week 5 this week, so I am almost half way! Good luck w/ your running:)
I don’t know what happened, but somehow your blog disappeared from my que. Sad, think I missed quite a few posts.
I strength train AND run, and think that it is the magic recipe for success. Running is obviously my #1 love, but it causes so many imbalances and only works the body in one plane of motion. Functional strength training keeps you from being injured, works those fast twitch muscles that aren’t workin during long runs, and keeps you feeling strong. So YES, keep it in your routine! I recommend to all of the runners I coach to try for at least 2x per week, especially for women. Strength training also helps build bone density, which is so important for women.
The strength training will for sure make you feel a little more at ease while running too. Depending on how you train, if you are doing some type of high intensity circuits it will provide the same benefits of doing speed sessions because it’s interval training.
P.S. I want those abs!
Ood luck! I hope it works well for you. Strength training bores me to tears, but I know I have to do it, so I try to squeeze it in. I much prefer the accomplishment of the run.
when I trained for the Philly half this past fall, 3 runs a week was all I could handle and my highest mileage weeks were only in the 17-20 mile range. Anything more than that and my body just wasn’t able to do either thing well (which is pointless in my opinion!) Hope this works for you!
I’ve just gotten myself up to 5 miles and am starting to incorporate strength training. But my time at the gym is limited (work full time + 2 little kids) so much of what I do is at home with basic stuff: free arm weights a, sit ups of all sorts, squats and push ups. Could anyone give me a little advice how to best utilize my workout time to maximize lean muscle development, weight loss, and speed? thanks so much and good luck on your journey, too!!
I’m having the same issue you are! Except I’m not as motivated to keep up with the strength
I love that high from running, and I just can’t get it from lifting. Sometimes i plan a strength day and end up putting on the running shoes and going out anyways! But I do like the strength accompanied with strength training!
Hi!
I’ve been doing P90X while training for a marathon. It’s hard, but it can be done! Protein, protein, protein, you can do it!!!
Everything in moderation, love! The plan looks great and I think it’s important to keep doing the exercises that you love so it doesn’t feel like a chore. You did forget something in there though… YOGA!
I wish I could do both! I don’t have a gym membership and only 2# weights at home. I run and wish that I could focus more on my strength. Sit ups, leg raises, planks and lunges are my friend right now!!! You can do it! It looks like a solid training schedule.
I love this plan! I think it is the perfect mix!!! I really think the best training is a combo of different things. It keeps you from getting bored, it works different muscles in different ways, and it helps prevent injury. Those legs and abs would be amazing……
I prefer weights, and I kept up strength training through most of my half marathon training. I also was able to complete the race in my desired time by only running three days per week, two 30-min runs and one long run. Good luck!
Ok I’m goign to be honest and just say it. I would rather do weights than do cardio any day :S
I don’t know why i hate it so much but I do….lol
I find that cross training with cardio and strength really gave me a body that I loved. Granted, I was also in the middle of my ED (restricting waaaay too much, I amazed I even had energy to do what I did) but I FELT fit. I would alter between cardio and weights every other day and pushing to the extreme on somedays would workout close to 3 hours. :\ But, if I have learned anything this far, balance is needed not just with eating, but also working out and staying fit. I feel so much better doing many different exercises than just focusing on run. I feel really oddly guilty if I focus too much on one and not the others and visa versa. Strange.
I have always preferred cardio over weights, but I do weights anyways. Better for my body and prevents boredom. Especially now that I’m in my 30′s, weights need to become more of a focus. I try to plan my workouts ahead of time, but sometimes end up making it up as I go along:)
I love that you’re doing this! I recently set out some fitness goals for the year and on the list are to run a half-marathon (not till September… hopefully) and to compete in a figure competition (June or August possibly). I probably have the opposite concerns of you, though–not being able to run that distance, but being muscular enough for the competition (a little fat loss would help, too!). So I look forward to reading about your progress and hearing what works for you! I love, love, LOVE weights and as long as the cardio is fun, like running or spinning, I can handle it. Good luck!
I’m new to fitness and trying to find a passion for it, but so far I have found a love for weights. I love the way they’re transforming my body and love how I feel after a workout
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Sounds like a great plan Christina! I personally think it is very doable to keep up both strength training/running. I strength train 3-4 days a week. Running is obviously more important to me right now but I am looking forward to some downtime with running after Boston to focus more on lifting.
I am very excited to follow your training.
eeeekkkk!!! i am so excited for you friend! this looks like an awesome plan! cant wait for you to get out there and rock the half
and excited to follow your training!
looks like a solid plan
I like it and to be honest I’ve been reading all about how STRENGTH is more important than endurance in regards to getting you across the finish line 
and I also want to look into that fun less fun fast theory – I think you’ve got it!
It’s interesting that you wrote about this because I am also having an issue with scheduling in everything that I am wanting to do. I am in half marathon training right now but not really following a direct training plan. I was running 4 times per week though. I am also trying to do yoga 4-5 times per week (even if it is a video at home) and I also need to be cycling because I am doing a two day 150 mile ride in June. I don’t feel like there are enough days in the week! Plus I am doing trapeze and I would like to do some weights at times too. I am working on a schedule to allow myself to do all of the above but I know, at least for me, it requires a lot of discipline that I am not necessarily very good at right now. I am moving two weeks from tomorrow and I feel like once I move and get into a new schedule, things will be easier. Anyway, what I’m saying, in a long round about way is thanks for posting about this! I’d love to have abs like that!
How long are your “long runs”? I’m training for my second half marathon (April 1st!) so I’m still a newbie to running
I don’t have a real time goal either, I just want to keep improving every race!
I’m doing both right now too!!! I know closer to the run I’ll be running more and Lifting less but life is all about balance and that is what I strive for. I know you can do the same. Keep us up dated on your progress!
I felt myself nodding with this post …I want both too. I actually enjoy strength training and like you, I’m leaning towards scuplting more than running but I too love both! I think the half marathon is a perfect distance (other then 10/5k) to do this! GOOD LUCK!
I am having the EXACT same predicament!!! I ran a Half on Sunday…. only 7 weeks into my training plan (it wasn’t my “goal” race) and if it weren’t for the KILLER hills that were the ENTIRE race, and the knot on top of my sciatic nerve that caused back spasms…. it would have been fine. I have been strength training A LOT more with the same goals in mind that you have. I want to be strong, and have muscle, not just be “fit” and skinny. I have kept up with my long runs and done a few HIIT runs and shorter runs throughout the week, just like your schedule! I have ran into a few times where my legs were to tired for my shorter runs but with a few leg rest days my long runs have been fine!! Let me know how it goes! Good Luck!!
I teared up!!!!!!!!!!! Oh my goodness! Why am I so EMOTIONAL! <3 YAY for heart to hearts!!!!!!!!!!!! Oh my god I love you. Can't wait to see you (soon) and get more deets on your routine
Looks good lady!
Love u bff
I am definitely a runner by heart!
im a weights girl
your schedule looks great!
Wow – that is a strong plan! I follow my smart coach plan to the tee for my running – as far as my rest days go…I mainly decided spur of the moment what to do. I brought a billion DVD’s to Trinidad with me so I reach into the DVD Fitness drawer and voila – I’m surprised and committed!
Have a fabulous day girlie!
xoxo from Trinidad
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That is so terrific you made time to plan out a workout schedule. I need to refocus and make a new goal. The last few months I’ve been on and off with my training. I’ve mostly been weight training but need to up the cardio and hope to get back into running now that my foot is better. Good luck with the marathonJ!
I think that is a great plan, and if you aren’t killing your legs with hills or speedwork, you might be able to throw another legs day in there, just be wary of the rest needed with all the lifting and cardio!! Don’t want any of those leg pains to start bothering you again and cut into the high that is crossing that finish line!
You have the determination and will, so I know you will succeed at this plan, just keep listening to that body!
Love this plan for you
glad you were able to find a balance between the two!
Hey Girl!
I am doing the same thing – plus, plus, PLUS!!!! I am training to run my second Boston Marathon in April as well as train for a Figure Competition the first weekend of April!!!! After both of these events I am running a 50 mile trail race the last weekend of May. It’a all about discipline! I run 5 days a week and weight train 5 days a week. It is possible to build muscle as you do long training for running as long as you eat a lot of protein, fuel properly before and after runs and try to get as much sleep as possible. I do all this plus I have two jobs. It is a huge amount of training but if you are fueling your body with the right clean foods its totally possible!!!!!
Hi Christina! I am looking for a new workout routine and remembered you had posted this. How is this going for you so far? I work out five days a week and I know I run way too much but it’s what I love so I’ve been happy just being able to be that active. I’m not well-versed at lifting but I’d like to incorporate that into more or my workouts and hopefully learn as I go. I thought about trying something like what you’re doing. Thoughts?