5K Running and Strength Training
I've been researching 5k (3.11Miles) training programs and most of them require heavy concentration on running (obviously) for 5 or 6 days a week. My question is, Is strength training possible to parallel with a program like this? I'm asking this cause I'm currently trying to build my leg, chest, and back strength. Here is a link to the program:
http://www.coolrunning.com/engine/2/2_4/142.shtml
When would be the best days to hit the gym for leg press/squats, bench press, and pullups/lat pulls? I started the pretrain for this program and 3 or 4 days a week I use resistance bands to hit my arms, shoulders, and do a bunch of pushups and situps for calesthetics. But I dont wanna do leg workouts on the days off because I dont want to overtrain. When would it be the best? I was thinking on the days where the running is the lightest/shortest. Any input would be greatly appreciated.
My reason for this is I want to become a firefighter so I need the strength for that, but I'm also interested in Pararescuemen before I become one and that requires a lot of running at 7-minute mile pace, lots of pushups and situps, and being able to do a lot of pullups. I'm trying to find the best way to train for both without much comprimise to one or the other.
5 K's and weight training
I would run on 3 alternating days a week: say MWF. 1 day sprint interval, 1 day hills, and one day even paced at 7-8 min miles. Can you run 3 miles now? 7-8 minutes pace for 3 miles? If not, working up to that should not be hard. A 5 K is pretty short.
I would lift 3 days a weeK:say TTHSa. Do push (chest shoulders and tri's) one day. Pull one day (Lat pulls, pull ups, bicep curls) and legs one day (Leg press, dead list, squats). A spin on the bike or spin class plus a stretch after to flush the legs after the leg day.
I don't know where to tell you to start on the weights, as I don't know where you are.
I would do abs every day.
I would need more information about where you are to tell you more.
Is this the best way to specifically train to be a firefighter? It takes alot more than what I have listed.
Dr. Jen
www.fireagility.com
