Combining running with strength training?
Mark,
Thanks for your books. I am really indebted to you for exposing me to serious training.
Background: I'm 5'8, 23 y.o, a little over 200 lbs, and have been following SS for about three months. I just reset squats for the second time, after nearly getting 3 sets of 5 reps at 325 lbs (previously I had reset at 315 lbs). Some of my recent struggles relate to a need to increase my caloric intake (though I am religiously following gomad).
I have agreed to do a 6 mile race called toughmudder, which involves running through mud, climbing walls, crawling under barbed wire, hills, cold water, etc. I realize that training for it might somewhat derail my overall fitness goals, but the race looks like a one in a life time opportunity and I think I would have fun completing it. To train to complete race, I am going to train myself to run 6 miles, and then on race day, I hope adrenaline will carry me the rest of the way. Right now, I suck at running.
What's the best way to eat and train for this race while incorporating strength? I was hoping to run 3 times per week, with two of the runs under 25 minutes and with one longer run per week, increasing by about a mile per week, until I am able to run 6 miles. Strength would follow the wichita falls template, except I would avoid deadlifting every week, and instead opt for every other week (I just reset my dead from 355 to 320).
Program would look something like this:
Monday Squat
Tuesday Cleans, Overhead Press Sub 25 minute Run
Wednesday
Thursday Squat, Pullups
Friday Bench Sub 25 minute Run
Saturday Increasingly long runs, eventually reaching 6 miles.
Sunday
Monday Squat, Overhead Press
Tuesday Deadlift Sub 25 minute run
Wednesday
Thursday Squat, Chinups
Friday Bench Sub 25 minute run
Saturday Increasingly long runs, eventually reaching 6 miles
Sunday
Will this work? If I increase my food intake, can I maintain or slightly increase my strength if I'm doing this much running? What are your thoughts? I think it's a solid plan, but am not nearly hubristic enough to procede without getting the input of those who are more knowledgeable than I am.