This is the weight training schedule I have been using which was given to me by former Bethany College T&F distance coach Rich Secrist. This program is designed to develop muscle endurance without causing a great deal of large muscle group fatigue.
Keep in mind that distance running compacts your muscles, so don’t worry about “bulking up”. If gaining mass is your goal, consider not doing distance or running the faster events. Have you ever seen a distance runner with the physique of a body builder? (Granted there are exceptions.)
The Workout
For each workout do ONE (1) set of 30-50 repetitions
Do them 2-3 times a week (allow one day of rest between lifting days)
DO NOT lift on your long run days.
Use a low amount of weight.
When I lift, I do only about three-quarters of the maximum amount I can lift.
For example: When I do the Bicep Curl, I lift only about 20-30 pounds and shoot for 40 reps.
IF it has been a while since I last lifted, or I am attempting to strengthen muscles quickly, I do a max weight & perform only 12 reps.
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Bench Press
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Bicep Curl
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Front Plate Raise
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Leg Extension
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Leg Flexor
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Leg Press
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Lateral Pull-Down
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Calf-Raises
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Butter-Fly
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Crunches 100-200 DAILY (You decide how to best do them)
The lifting schedule will also aid in injury prevention since all your muscles will be equally strong.
Since we are in season I would drop the frequency of leg lifts because your legs will get plenty of work from the running. I suggest performing leg lifts once every two weeks just to assist with injury prevention.
REMEMBER: Always stretch! Drink your fluids!
