What Days to Lift Also, Projecting 3k Time

High School Running Distance

6 years ago 02/07/2018 6:46pm EST

Alright so I'll start with the first half of the subject: When to Lift.

I am a HS soph and I noticed that in the winter when my team trains, we will lift on days we have workouts (practice 3 days a week together, rest of the days are on our own). We just started "workout" type runs about three weeks ago (mainly tempos and a few repeat/hill sprint type workouts). However come time for outdoor when we practice together 6 days a week, our coach has us lift on the days we have easy runs, in between workout days (Ex: Mon-Wed-Friday running workouts... Tues-Thur easy runs + lifting)

To me and many of the other guys who know a little about lifting feel as though lifting in between the workout days would take away from recovery. I have read things online that have agreed with what the rest of the guys and I think, as well as stuff saying we would be wrong. I absolutely trust my coach in almost everything, but this just seems weird to me. What do you guys think?

Secondly, as I said earlier we just started "workouts" twice a week about 3 weeks ago and was hoping if someone could give me a ballpark as to what I can expect to run in my 3k race in a week and a half. My last 3k was 2 weeks or so ago and I ran a 9:06 and my 4x8 split was 2:08 that day. To that point, I had really just been building mileage so obviously I wasn't in great shape, especially since I hadn't had a good week of uninterupted running in like a month due to terrible weather, so I was probably averaging 25-30 MPW at that point. I am since up to around 35-40MPW w/ workouts. Does anyone have an idea of what I could expect to run in the 3k? I am hoping to go somewhere around 8:55 to try to make States but I'm not sure if those expectations are too high or too low

Thanks in advance!

6 years ago 02/07/2018 7:22pm EST

re: DistanceRunner68

Look up concurrent training when it comes to lifting after running. I agree that it is better to lift after harder efforts. It doesn't hurt to recommend changes to the training to your coach if you have reasonable concerns about the program.

As far as your 3k goes, it's difficult to suggest an estimated time without seeing the fine details of your training. On the surface, it looks like your 800m split is a bit off your 3k time, suggesting you could use a little more speed. That being said, 11 seconds is a decent, but still reasonable jump to make. If you have more than one race remaining this season, I'd say aim for sub-9 for this one, then go for 8:55 later, but if you need to hit 8:55 now, then just go for it.

6 years ago 02/07/2018 8:56pm EST

re: DistanceRunner68

Ask your coach. He probably is going lighter during the season so it’s no big deal lifting on recovery days. Plus those may be the only days he can get the weight room. Either way, you’ll be fine doing what your coach has planned

6 years ago 02/07/2018 9:31pm EST

re: Tracktownpizza

Don't overthink it. Lift harder in the offseason IMO.

6 years ago 02/08/2018 8:50am EST

re: wut

wut wrote:
Look up concurrent training when it comes to lifting after running. I agree that it is better to lift after harder efforts. It doesn't hurt to recommend changes to the training to your coach if you have reasonable concerns about the program.
As far as your 3k goes, it's difficult to suggest an estimated time without seeing the fine details of your training. On the surface, it looks like your 800m split is a bit off your 3k time, suggesting you could use a little more speed. That being said, 11 seconds is a decent, but still reasonable jump to make. If you have more than one race remaining this season, I'd say aim for sub-9 for this one, then go for 8:55 later, but if you need to hit 8:55 now, then just go for it.

Thank you for this, will probably just end up lifting lighter in-season and hard in the off-season. As for the 800, I agree, I don't know why but I've always seemed to have a bit of trouble pacing in that event so I am looking to drop that down this weekend. I will be running the 4x8 and 1600 this weekend so hoping for a drop in the split time and a solid 1600 time. Unfortunately won't have the opportunity to go sub-9 then attempt the 8:55 so will just have to go for it next weekend. Thanks again for the help everyone

6 years ago 02/14/2018 11:00am EST

re: DistanceRunner68

Ended up running the 4x8 and 16 over the weekend. The relay was in the slow heat so I ended up soloing a 2:07 split (I was first leg) and then about 45-60 minutes later running a 4:35 mile and I definitely feel both times could have been better, especially since there was. No one with me in the 4x8 and then since the 16 was right after the relay

Not sure if this helps to predict what my 3k Saturday could be. Definitely need to hit 8:55 to be comfortably into States

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