Here’s the training schedule I’ve settled on for now.
I realize this is a lot of running for most people, but in all of my half marathon training, I’ve run 5-6 days a week. Because my knees are so finicky, I need to keep them conditioned and running that much works for me. I think it’s the intense strength workouts that were causing me to feel so run down, so I think this will work better.
My idea for the “Easy Strength” days is to do half of the Iron Strength workout each day. I realize it’s not exactly easy, but I’m hoping it will be a little easier to deal with than doing it all at once. That looks like this:
Monday:
Plyometric Jump Squats 6 sets of 10
Superset #1 (Do as many sets as you can in 5 minutes)
Rows from Plank (15)
Pushups (15)
Sit-ups (15)
Superset #2 (Do as many sets as you can in 5 minutes)
Plyometric lunges (10) <–for the record, these are pure evil
Single leg squats (10)–switch legs with each rotation
Planks (Hold each for one minute)
Right Forearm, Center, Left Forearm
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Thursday:
Superset #1 (Do as many sets as you can in 5 minutes)
Mountain Climbers (10)
Legs Down–lie on your back and lower your legs to within 2 inches of the floor, then lift up and lift your hips off the floor (10)
Superset #2 (Do as many sets as you can in 5 minutes)
Deadlift Rows (15)
Overhead Presses–balance on one leg (15)
Bicep Curls–balance on other leg (15)
Burpees 4 sets of 10
Planks (Hold each for one minute)
Right Forearm, Center, Left Forearm
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Alternately, I might skip strength training altogether on Mondays and just do either of these workouts on Thursday, switching every other week. At any rate, I think that will work for me.
I’m also planning to have Sundays be a flex day–I’ll do the easy 2-3 miles OR yoga OR both OR NONE depending on how I’m feeling. At least I know now what over training feels like, so I can gauge my training a little better.
I’m taking a cue from Josie today.
Yep, my training schedule is hard. It’s supposed to be. But I’m a badass and I know it. 
But please feel free to tell me it’s too much and I can’t do it. My stubborn side feels the need to rebel.
Good gawd, woman. I was just cruising through your post, adoring your daily workout breakdown (we have the same workout philosophy!) when I see my face here. hahahaha! Girl, you’re a badass. Your workout plans are ON POINT!!
You inspire me! Miss Burpee Queen!!!
Ok, Sat and Sun look like basically rest days even if you did yoga AND a recovery run. So I approve. You may continue living now that you know this.
Phew. I was worried.
Haha only YOU can decide if it’s too much, too little or just right – but you did get one thing down, you ARE a badass!
Ha! Why thank you, friend!
It’s not too much and you CAN do it!!
I think you can totally do it! You are a badass
. And I like the fact that if you feel like you need to, Sundays can be your off day!
One of my BFFs has knee issues and is the same way – if she doesn’t keep running, they hurt more. It’s reasonable
I would run more if I didn’t love spinning so much! It’s hard for me to breakup with the bike.
I don’t think your schedule is insane – and it really comes down to mileage and taper. As long as you do a TRUE taper I think you will be golden!
Your plan is amazing! You are doing a great job mixing up your running with strength training! I am a newer reader to your blog
When is your marathon?!
Thanks!
The marathon is in April. I’m nervous!
Sooooo…I had never heard of the Iron Strength Workout until I read this post. I finally did it tonight (the WHOLE thing) and I seriously thought I was going to die. You are not kidding – the plyo lunges ARE pure evil. But I actually think the burpees are worse. By the 4th set, I was literally crawling…
This workout is NO. JOKE. I hated every second of it. And then it was over and I felt invincible.
Thanks (I think!) for introducing me to it – I will definitely use this workout again to supplement my running.
Glad you loved it! I definitely think it helps with running, but it is a super butt kicker! Not something I can handle all the time, but if I really want to push myself, I’ll use it for sure!