How Do You Program a Week of Running & Cross Training?

What comes first?

The speed work or the distance running?

When do I do my strength training?

When it comes to running, I continuously find people on a never-ending quest to find the right way to program speed work, long runs, and strength training into one week.

You have to understand how to program your workouts effectively in order to make sure you are getting the most out of each of them. Have you ever felt super heavy on a distance run? Or are your push-ups harder on some days than others? What about that time you went to do a 200 meter sprint and your legs felt like they have cinder blocks tied to them?

So let’s break down each training component:

When strength training is incorporated into an existing running regiment, it is physically impossible to add enough muscle mass to hurt run performance. Instead, what does happen, in the runner begins to add lean muscle mass, which in turn, chips away at any excess fat. Shedding excess fat effectively eliminates “drag” weight and adds power. Naturally, another by-product of strength training is an increased metabolism, which in turn prevents the body from storing fat. The more muscle you have the more calories you burn throughout the day. In addition to this, the more muscle you gain, the less prone to injury you will be. When you strengthen the muscle around your bones, you are helping to mitigate the force of impact on your body caused by running.

Speed work is also crucial to a runner’s success. Increasing your v02 max will improve your maximal aerobic capacity. Your aerobic capacity is determined by how well your body can transport oxygen-rich blood to the muscles, and then how quickly your muscles can use that oxygen to produce aerobic energy or power.

Aerobic, or distance running, is an important physiological component of running. You have to do endurance runs if you ever want to build mental toughness, or just stamina.

So here’s how you do it: