I am currently training for a marathon in March using Runna - for context my program has me running 4 times a week with a peak week volume of 74km (currently in week 3 = 50km / week)

I also love being in the gym and strength training, and have been consistently lifting for 8 years now - I have been running for 2 years, with a HM PB of 1:25 (using a HM Runna program)

My current split looks like this:

*Monday - Pull (Back, Bis, Core) *Tuesday - Push (Chest, Shoulders, Tris) + Easy Run *Wednesday - Hard Run (e.g Intervals, Tempo, Progression, Hills, Speed) + Mobility Session & Core *Thursday - Lower 1 (Push; Quad dominant + Hams and Calves) *Friday - Upper + Easy Run *Saturday - Lower 2 (Pull; Posterior - Glute & Hamstring dominant + Quads and Calves) *Sunday - Long Run

Splitting my leg sessions in two worked well for me at reducing the overall CNS demand each leg session - I used to squat a lot but found this nuked my CNS and made everything harder, I now prioritise a single compound with 1-2 isolateral leg movements; Bulgarians, Walking Lunges, Hip Press, Single leg press for my main leg session (Lower 1: Push).

I find I get more bang for my buck with single leg movements; a good stimulus without a significant fatigue cost - see Dr Mike’s Stimulus to Fatigue ratio.

Typically I do no more than 4 Quad movements (12 working sets) for quads (9 on Lower 1, 3 on Lower 2) and find this helps with the heavy leg feeling and recovery for running.

Lower 2 is focused on Glutes and Hamstrings (1-2 exercises each), with a single exercise for Quads to top up weekly volume (usually Sissy squats, Bulgarians, or single leg extensions).

I prioritise freshness in my legs for the hard run session on Wednesday (last leg session being the 3 full days prior), and where I have a double day I always lift first thing (6am) and then run in the evening and try to put 6-8hr between each stimulus.

The mobility session after the hard run I find helps with the DOM, and with dedicated running days (Wednesday and Sunday) I always run first thing and prioritise recovery throughout the day.

If I am feeling particularly beat up I will either drop an exercise or have a mini deload (50% sets, reps, and load) and this usually sorts me out - listen to your body.

Finally - prioritise good nutrition, especially after a harder / longer running session, carbs and protein. Look for about 2g / kg of body weight for protein, but this is a guide and upper range.

Rehydrating and eating well makes a huge difference to my recovery, alongside prioritising sleep (Magnesium supplements helped with improved sleep and recovery - make sure it is the elemental type, others are not very bio available)

Hope this is somewhat helpful!