Making The Most Of A Tough Training Day

Putting It All Together

The final piece of the puzzle is how to incorporate the “hard days hard, easy days easy” principle when you have multiple strength training sessions or only one workout per week. In this case, you should schedule your hardest, most running-specific strength routines after your hardest workouts, your medium effort routines (like basic core work or hip strengthening routines) on your regular running days, and any preventative routines on your off or recovery days.

RELATED: Sets, Reps And Loads For Runners

Here is sample week that incorporates seven days per week of strength training that you can modify to fit your needs (you don’t have to strength train every day of the week, but this outline should help you see where each type of routine would fit):

If you’ve been struggling with how to incorporate strength routines into your training plan, try using the “hard days hard, easy days easy” approach. You’ll ensure that you recover before your next hard workout while still getting maximum benefit from your time spent strength training.

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FILED UNDER: Training TAGS: core stability / strength training / strength training workouts / weight lifting

Jeff Gaudette

Jeff has been running for 13 years, at all levels of the sport. He was a two time Division-I All-American in Cross Country while at Brown University and competed professionally for 4 years after college for the Hansons-Brooks Distance Project. Jeff's writing has been featured in Running Times magazine, Endurance Magazine, as well as numerous local magazine fitness columns.

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