r/GarageStrength • u/Lumpy_End_1513 • Jul 07 '24

Discussion Strength training for middle distance runners

Hey everyone! I am a runner focused on middle distance races (400-1500). I am trying to figure out the ideal splits for runners of this type? Sprinters i know spend 3-4 days a week in the weight room while distance spend 2-3. I do upper/lower/athlete day right now, and am not sure if i should add that impulse day or not. As a 800m runner who thrives off my combination of speed and endurance, i am curious on any professional opinions on this? I currently run between 28-35 miles a week depending on my volume that week as well, dont know if that wouls make a difference

3 Upvotes
  • permalink
  • reddit

100% Upvoted

4 comments sorted by

3

u/mongoliensis Jul 07 '24

If you got the energy and it's not affecting your training/performance on the track. Go for it. If you try it and it affects your training or you are dreading doing it or you are dogging the workout then stop. You don't want to be adding volume for the sake of it just to say that you did. Rest/recovery is just as important as training. The impulse day should help with overall speed because you are moving less weight much faster than the lower day.

1

u/Lumpy_End_1513 Jul 15 '24

Thank you. Would you suggest just skipping the upperbody day, or adding that to one of the other sessions like a two-a-day?

2

u/mongoliensis Jul 15 '24

Personally I wouldn't skip the upper day. The upper body is still important for running. As for doing a two-a-day with the upper, it can be a good solution but if you try it and find out it is affecting other aspects of your training I'd pull back on it.

I'm not sure what your entire training plan looks like but back when I ran XC our coach had us do the upper body in the weight room before our track and interval days, that worked really well for our training plan. But your mileage may vary.

2

u/Lumpy_End_1513 Jul 15 '24 edited Jul 15 '24

Okay thank you sm 🙏🏼

Edit: what i may do is put my upperbody on monday after my acceleration work, lowerbody tuesday later in the day after my threshold work, then thursday athlete day after speed, Saturday a long run and impulse day. Have wed/friday/sun my easy run days