Is squatting 3 times a week while running 70mpw too much?

What benefits are you hoping to get from your weight training?

squatting and dead liftiing 3 times a week is too much unless you are doing less intense squat variations.

do i really need to go into that? to run better of course

Squats once/week and DL once should be plenty for accessory strength. Three times/week is very excessive on 70mpw.

If you want to be a competitive lifter, cut back the running to about 7 miles/wk

My college team lifted 3x a week with a program that sounds sort of similar to yours. Different people react differently, but the key is not to kill it in the lifts. The lifting is supplemental to the running. You don't want to take away from your running by lifting.

Be careful while tapering too. Don't completely cut out the lifting, taper that as well.

coach wrote:

squatting and dead liftiing 3 times a week is too much unless you are doing less intense squat variations.

what do you think about switching to a 3X5 routine and alternating between squats and box squats??

Also, ideally I would do weights in the evenings after my morning runs but my gym only has a couple of squat racks and I got tired of waiting so now I just lift in the mornings (followed by a short run) and do my longer/harder runs in the evenings.

This is my routine:

S : rest

M : (5X5) SQUATS + upper body weights AM, easy runs AM/PM

T: 10mi AM / 5mi PM

W: squats, deadlifts, pendlay rows AM, 4mi AM / 10mi PM

TR: 5mi am / 5mi pm

F: 10mi am /5mi pm

S: 12-15mi AM followed by squats+lower body weights

Yea too much.

Start at two times a week.

Squat one day. Deadlift other day. Include supplementary upper body work (dips and pullups, weighted so you do about 5 reps a set). Also do plyos...box jumps or frog jumps progressing to split jumps.

Run first. Lift second. ..preferably later in day.

The program you are attempting to follow is called starting strength. ..its not called starting strength for runners....so you shouldn't follow it to the T. Any mass produced wt lifting program on the market is NOT geared for competitive runners.

Therein lies the problem. While there has been peer reviewed research that shows strength traInIng provIdes benefits for competitive runners the practical application has been limited because A. Programming is typically left to the coach who has limited strength training knowledge and B. Collegiate strength coaches are typically fighting for the football jobs. And C. All commercially marketed programs are geared to the average gym bro.

Maybe i'll write a book...ha ha ha.

Alan

3 sets is enough and as a couple of other intelligent posters stated twice a week is probably enough. The deadlift and pendlay row are taxing on your lower back, no need for 3 x a week. Box squats, goblet squats or deep no weight body squats are good variations. You're a runner first, train don't drain.

thanks all for the feedback.

runningart, coach:

what sort of progression should be done to translate the strength work done in the gym into running? I've been checking out Steve Magness strength endurance program for runners which isn't all that different from other well known coaches and he mentions about 8 weeks of strength conditioning work in the gym (squats, power cleans, deadlifts) transitioning into plyometrics exercises (box jumps, etc..) and then moving into hill sprints and other running strength endurance work. The later part of the program is mostly to train the CNS to tap into fast twitch fibers developed during weight training while running.

Think in these terms:....general strength to dynamic strength to specific strength. ..

Basic barbell movements first. Then add plyos. Then move to hills (treadmill if need be) plus plyos.

This doesn't have to be over the course of one season. First season focus on basic barbell movements. Next season progress from basic to plyos. Third season incorpirate all three phases. I would prefer the hills be done on a treadmill only because its more controllable and you can get much steeper strength oriented inclines.

Alan

deep squats wrote:

do i really need to go into that? to run better of course

What a dumb answer.

If that is your goal, don't do five sets of five heavy squat variations three times a week.

Of course.

runningart2004 wrote:

This doesn't have to be over the course of one season. First season focus on basic barbell movements. Next season progress from basic to plyos. Third season incorpirate all three phases. I would prefer the hills be done on a treadmill only because its more controllable and you can get much steeper strength oriented inclines.

Alan

by treadmill work are you talking about for long intervals and not hill sprints? If so, what interval length, effort level and recovery would you suggest?

What's your age ??

deep squats wrote:

runningart2004 wrote:

This doesn't have to be over the course of one season. First season focus on basic barbell movements. Next season progress from basic to plyos. Third season incorpirate all three phases. I would prefer the hills be done on a treadmill only because its more controllable and you can get much steeper strength oriented inclines.

Alan

by treadmill work are you talking about for long intervals and not hill sprints? If so, what interval length, effort level and recovery would you suggest?

Reread my last sentence. The answer is there.

Alan

Alan...excellent information as always. But the answer to the question is not in your last sentence...unless it's in some sort of code.

unless you're training for like a 400, heavy weight squats won't make you better

Squatting three times per week is too much in almost any context.

If you want to run train to run.

https://www.youtube.com/watch?v=nJVkiAT8NTg

I like to do a squat every morning, usually the first thing right after getting up.

Sometimes I do another squat in between warming up on the treadmill. I call this my "constitutional."

Depending on what I'm eating, I might do a few more squats before going to bed at night. I feel that squats are very healthy, and that people should squat at least 3 times a day.