Weight training has been a key component of my training program for the majority of my career. I can’t say that I enjoy the gym, as I much prefer the running components to my training, however I believe it has been a key ingredient in my ability to generate power and has also assisted in my durability of recent times. 

 

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I lift weights twice a week, and my sessions last around an hour. I do these sessions on running workout days to keep my hard days hard and my easy days easy. I also usually get DOMS after lifting so if I lifted the day before my running workout, I would pull up bad and it would hinder my workout. Sessions generally consist of a plyometric warm up exercise, 2x lifting exercises, 2x hamstring exercises, and a calf exercise. I leave core and glute strength work to other days as I don’t want to be in the gym for too long, and I find I can do these less intense strength sessions anytime throughout the week without pulling up sore. 

One thing that I see many runners do is either lift weights that are too light, or lift weights too slowly. For instance,
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