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Day 007 - Weight-lifting for runners

Easy run or cross-train, + weights        Training via ActiveMail

IT'S AN R&R DAY: Run 5 miles easy or cross-train for 45 minutes, then lift weights. Your weight-training routine should include both upper- and lower-body exercises. Don't waste your time doing a lot of repetitions with low weight. That approach builds endurance, but it's more effective to build endurance by running. Instead, lift for strength by working to failure (that is, to the point where you just can't do another repetition). Do two to three sets of eight repetitions (reps).