I stopped strength training back in April when I began C25K and know that if I want to improve my speed and endurance I need to start this again.
I am fortunate that at work we have a gym and a personal trainer that we can book an appointment with for free. The last time I saw her was this time last year when she gave me a health and safety induction at the gym before I was allowed to use it. I used the gym from November 2013 to April 2013 and then started C25K and pretty much abandoned the gym!
When I saw her today she asked me if I was here for a health and safety induction. I reminded her that she met me last year and had already given me the induction and that I was here for some advice regarding strength training to compliment my running. She was a bit embarrassed to have forgotten me but I told her that I had lost about 26kgs since last year so that might be why she doesn't recognise me! She then asked me what I did to lose the weight, its lucky I wrote my blog on it over the weekend because I was able to repeat it quickly! I mentioned all the running I had done since April and I now wanted her advice on strength training.
She provided me with a training plan and made me use the weights machines that she wants me to use. She made me do a few abs and back exercises on the exercise mats. While I was using the machines she was asking me more about my weight loss and running.
She did warn me that in the short term my speeds would probably taper off because of the extra strain that this training would have on me, but in a few months it would pay off and I should see the benefits in my running. I am hoping for a sub 22 min 5km by year end and a sub 20 min 5km sometime next year.
So my plan now is:
Monday – Strength (about 30 mins)
Tuesday – Speed session (8km)
Wednesday – Strength (about 30 mins)
Thursday – Speed session (5km)
Saturday – Parkrun (5km)
I am overseas for work next week so I will begin this programme the following week. She asked me to see her again in the new year to change the plan so I can make it more difficult, so hopefully I stick with it in the meantime!
Happy running all!