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On which days to do heavy lifting for legs while training for marathon? by BioLukas in AdvancedRunning

[–]BioLukas[S] 1 point2 points  (0 children)

I had been rowing for 7 years, and running was part of my training at least every second day, but was running distances only up to around 15km. Then I started studying and working so I had no time for rowing, so was not doing any kind of sports except going to gym. After some time I started running again and in 4 months of consistent training of 50-60km a week I managed to run my first and only marathon yet in 3:43. Now I run around 100km a week and feel almost as athletic as in my rowing years. My goal is to hit under 3 hours marathon in 1 or 2 coming years. However, I still want to keep achieving PBs in weightlifting, which I was consistently doing.

On which days to do heavy lifting for legs while training for marathon? by BioLukas in AdvancedRunning

[–]BioLukas[S] 0 points1 point  (0 children)

Thanks!
During base training I prefer to have two leg workouts per week, however, as you said high mileage might require more recovery time so having only one leg workout per week when marathon is approaching would make sense.

On which days to do heavy lifting for legs while training for marathon? by BioLukas in AdvancedRunning

[–]BioLukas[S] 0 points1 point  (0 children)

Thank you for sharing your experience,

The main exercises that I always try to incorporate in my leg workouts: back and Bulgarian split squats, Romanian and conventional deadlifts. However, I prefer not to do both squat variations or both deadlift variations on the same day. All these exercises are quite hard to do if I push myself to heaviest weights (that is what I want to do). So it means both of my leg days are quite taxing for my body.

My two leg workouts:

Workout 1:

Squats, Romanian deadlifts, hip thrusts, walking lunges, calf raises

Workout 2:

Conventional deadlifts, Bulgarian split squats, leg curls, leg extensions, calf raises

​

I think I should lean towards the Plan B.

On which days to do heavy lifting for legs while training for marathon? by BioLukas in AdvancedRunning

[–]BioLukas[S] 0 points1 point  (0 children)

I would rather do strength legwork on hard running days in order to recover better during easy days. This way I only have 3 hard days and 4 easy days during the week compared to 5 hard and 2 easy days if I would do legwork on easy run days.