Here are a few questions that I just received, followed by the answers I sent back.  I hope you find this helpful.

Question 1 – Each week presents a couple of workouts. Are these workouts to only be completed once – therefore 2 workouts for the week? (or do you repeat workouts within the week?)

Answer:  each workout is to be completed once – 2 workouts per week – although as I mention in the book you may repeat a workout each week on a non-consecutive training day (so, M,W,F strength training routine, for example).  The idea is to get the benefit of strength training without taking up a lot of your training time.

Question 2 – the exercises with weights – can’t find the amount of weight, or range of weight you recommend.

Answer: this depends on what your own strength level is.  You should choose an amount of weight that would be challenging for the number of repetitions that you have to do in a given exercise.  This changes depending on the exercise, of course, so having several different pairs of dumbbells would be ideal, if possible.



About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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