This is the dumbest thing I have ever heard.
Many an athlete has been INJURED by not lifting weights.
The body is weak and incapable of handling large doses of running if it is weak. Weights increase that strength so that when the weight does come off during the peak phase of a training cycle, the athlete isn't injured.
By ignoring weights SO many would be distance runners never reach their potential.
Your times are exactly what I ran my senior year in HS. Training looks similar too. Stepped up training the summer before college, and ran 15:23 in our early sason 5k opener (flat course, but still) after a few weeks of hard workouts.
I like your second plan better because it's higher mileage. The only thing I'd modify is to include a longer run (12 miles or more) where you're progressing your pace down to tempo effort after 45 minutes or an hour. So, basically two runs where you specifically hit threshold pace each week, and a bunch of easier/steady runs. Whenever possible, run hilly trails on these runs too. You'll be so damn strong on hills.
You need to do this for at least 2 months. Don't cut back for August. If you must start "speed" in August, maintain the mileage and just cruise the speed.
Good luck and stay focused on the goal (end of season races).
What do the Africans do/what do you suppose the gym situation is for the average teenaged African?
HSXCRunner wrote:
Does anyone think I really need to be 70+ mpw? I know.. more miles.. faster times (normally).. but I ran 15:48 peaking at 57 for summer. (6 weeks between 50-55 in June and July)
If you were mid 50's last summer and will be dropping mileage at the start of August, a few weeks up around 70 will probably be a good target.
Weights are a good idea, especially in the summer, however I think it should be stressed that weights should not replace running. Instead of weight training, if you could be running more(without risking injury/burnout), then run more. Weights, core,etc should be supplementary stuff which you fit in after your run, unless your very injury prone.
I think that if you don't have time to hit the gym on a regular basis without it affecting running, you can make up for that by running on hilly terrain, hill sprints, and a few push ups and squats after your run. Based on this I'd say your second plan is better.
Weights are helpful though, two great runners who did weights which come to mind are Haile Geb and El Guerrouj.
Bump
YOU'RE an idiot. in order to gain weight from lifting the OP would have to increase his caloric intake. also if the key is to get stronger why do core? the purpose of havin a strong core is to stabilize your spine ie: prevent excess movement. That has nothing to do with being strong, more to do with local muscular endurance.
to the OP, you have to lift weights at least twice a week to gain benefits.