Training for a 15K

  • AlphaDen

    Posts: 14

    Dec 16, 2012 2:12 AM GMT
    Okay, so on 12/31/12 I start training for a 15K. Now I've done this race before back in 2008...but I was more fit and in better shape. Currently I weigh 325lbs and have a bf % of 30.1%. When I ran this race in 2008 I weighed 240lbs and only had about 24% bodyfat. I'm really really wanting to use this training and this race (3/9/13) as my kick start to get lean and healthy again.

    Here's my question. The training calls for 3 runs a week and 3 "cross training" days a week. Any suggestions on the 3 "cross training" days as far as optimizing those days? The schedule leaves those days open to do whatever I want with the only guideline being that they should be light days as to not exhaust myself before the runs.

    Open to all suggestions.


  • Posted by a hidden member.
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    Dec 16, 2012 4:06 AM GMT
    I wouldn't focus so much on pumping iron. Increased muscle mass won't help your runs. I think full body circuit training would be better. Maybe P90x or something similar.
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    Dec 16, 2012 7:12 AM GMT
    You can do a variety of things...swimming and biking are non weight bearing exercises which will help keep some of the stress off your joints while increasing endurance. Yoga is really good for building muscular endurance as well as getting a good stretch. If I said I had a preferred form of cross training, it's probably weights and yoga. Runners should not be afraid of weights... You probably shouldn't go max out on the squat rack when you're training seriously for an event, but I've come to find that it's not necessarily a bad thing when I'm in an "off season."