Weight Training for distance runners

Well, if you're going for the look-good-in-a-singlet approach, just do bench presses with high weights, low reps, you know the drill.

For actual strength, try laying on your stomach on an excersize bench and let your arms hang down with weights, and pull them up until you cant anymore. I forget what they're called, maybe rows? Do with a comfortable weight, and do 3-4 sets of 10 reps. It gets your shoulder blade muscles really well, and helps you keep your arms straight forward and back, leading to a more stable stride and less energy loss from your hips.

Another good thing to do is do bench presses with a lower weight, and just do a bunch of reps and a couple sets, to build muscular endurance with your arms for the longer races so your form doesn't break down. Also do this with your back muscles.

Heavier weight, lower reps (80-90% 1 RM x 3-3 sets of 2-6 reps).

Lower body: hang cleans, squats, RDLs, DLs, Hip thrusts.

Upper Body: Bench press, chin up, rows, Push Press. You can do direct bi/tri work but it won't help your running at all.

Add biceps and triceps

I personally believe that "muscle endurance" is a term that doesn't really translate over too well to distance running. Endurance athletes are better spending their time doing heavier weight and moving the weight faster.

Every athlete, even distance runners, will benefit from being more explosive and faster.

We don't need explosive power in our upper body to be a distance runner unless you're Mehkissi-Bennabad. Besides, what good is strength if you can't use it. Think of it this way: Higher weight training is like speedwork, and muscular endurance training is like mileage. You need one before the other, and each of them have their specific benefits.

Hire him:

http://baye.com/training/

or read his articles:

http://baye.com

I would suggest an initial consultation as you are new to this.

Best to get off on the right foot, so to speak.

Squats, RDLs, rows, pull ups.