So I've been researching, and I think I may be getting closer to a plan. I am finding this site extremely helpful: marathonrookie.com. I've considered a couple of different training options, but I think I am going to go with the one from this website, and I'm tweaking it just a bit so that our long runs take place on Friday. This will put us having a rest day on Mondays, which I think could be good.
I also really like the site's page about weight training when training for a half. I may do a few variations with the exercises, but I am definitely going to be using their page as a basis for my workouts. The site recommends using relatively low weights, which is how I'll start. I'm listing the exercise below for future reference:
- Bench Press (2 x 12): You should perform two sets of twelve repetitions. Use weight that you can easily complete two sets of twelve repetitions without the assistance of a spotter. I am not saying to not use a spotter, rather that your spotter should not have to assist you in completing these two sets.
- Dumbbell Curls (2 x 12): Use weight you can do two sets of twelve repetitions.
- Lat Pulls (2 x 12): Use weight you can pull down and finish two sets of twelve repetitions.
- Back Extensions (2 x 12): Do not use weight for this one. For marathon training, simply performing the exercise in enough.
- Sit-Ups (2 x 15): Repetitions can really vary on this one depending on your choice and how easily you can do sit-ups. This can be a confidence booster if you can tone your abs. Just be smart and do what feels comfortable.
- Crunches (2 x 15): Use your judgment here and let your body tell you whether to do more or less.
- Leg Extensions (2 x 12): This is a great exercise and will help build your leg muscles and will help your knees feel stronger.
- Leg Curls (2 x 12): This is a great way to strengthen those hamstrings which are very important for marathon runners.
- Calf Raises (2 x 12): Strengthens the calves which you may find to be quite sore after those long runs.
I will probably end up doing planks and other types of ab work instead of crunches and sit-ups. And if I have time, I might consider doing 3 sets of each exercise.
I plan to do these exercises on my off days from running, and I will probably take Saturday as a total rest day, so I think that may put me at doing strength 3 days a week, if I stay as consistent as possible.
I'm looking forward to trying out these new exercises and this new routine!