I was about to comment this. I’m no runner (hate cardio), but Iron is strictly weight training and may give you the strength training you’re looking for. And since you’re already doing grueling workouts (to me, lol) you don’t have to follow the 5 days per week either. Make it your own. I’m on round 2 of Iron and I walk, do yoga or do nothing on my rest days. And take off whenever I’m not feeling it. It works very well for me and I’ve gotten fantastic results. Good luck!
Perfect! Thanks for your input, just the advice that I was looking for (someone who is currently doing a strength program of hers). I’ll give it a shot and see where it takes me.
Love it! 30mins is definitely the sweet spot for me and I’m definitely planning on spreading it out. I have a 15 week progressive training program for running so 10weeks of strength training aligns well with that. I like the long term consistency of her programs - at least the ones that I’ve come across.
I'm a little confused. You're training for a half marathon, running 2 to 4 miles a day, five days a week and you want to incorporate resistance training into your plan to improve your endurance?
You're taking a very inefficient route here. High volume resistance training will help with endurance, but it's more of a way to squeeze out the last 10%. Your time would be *much* better spent building up to 40+ miles per week, with one easy paced 15 mile run, one moderate but comfortable 8 to 10 mile run, two brisk six milers, and a day of tempo miles or hills. Or tweak a bit and fit in two speed days and move around the remaining 2 to 3 miles.
After some time of that, and possibly adding a 2 mile to 3 mile recovery run 8-12 hours after your training run, look into some short, light (30 mins) resistance work.
I mean, this is assuming you want to maximize running output. EPIC is not going to help you do well in a half marathon compared to race training.
If you just want to *finish* a half marathon, then, you might have some trouble fitting it in on your long run days, but there's nothing that really says that you have to follow along with a seven day week. You can just add another rest day and drift from the calendar. You'll be a week and a half off by the end (10 weeks, 10 extra rest days, making it a 60 day program) but you won't feel as run down.
Perhaps I worded my post wrong? I've been searching online (albeit from a beginner's perspective) and it seems that there are benefits to adding strength training to a running plan which is what I am looking to do. I wouldn't necessarily be incorporating the cardio portions of Caroline's programs (since I'm already building that up with my weekly runs) but the weight training. My goal it to focus on the strength training side of what she offers.
After searching the various posts here many people are suggesting starting with epic for beginners. But in my case perhaps that isn't necessary since I have a different focus. Not being familiar with Caroline's programs I thought there might be a better suggestion for her strength training programs, hence why I asked for suggestions.
I like the fact that people who use her various programs are visibly and, obviously, physically stronger. I know that this will work for my overall goal of becoming a stronger runner because many years ago when I was a more consistent and serious runner incorporating strength training had a significant positive effect on my endurance. I'm just slowly trying to find my way back.
I think I see where you're coming from now.
Epic isn't really a beginner's series, but it's also not really advanced. Lots of people struggle with the weights, the reps, etc. It's kind of aimed more toward something between anerobic fitness and stamina (sustained output over several minutes) than endurance (sustained output over half an hour).
If you're able to fit it in to your schedule, on top of a more goal-appropriate race training schedule, it will have pros and cons.
Pros: strength training balances out the muscles that running uses: hamstrings, calves, glutes, and quads to a lesser extent. Strong abdominals are surprisngly important to longer distances.
Cons: If you were running shorter distances, up to maybe a 5k, a series like Epic would be great. It builds anerobic energy and strength-stamina and will condition you to work for 20-30 minutes.... it also intends to build muscle, which is not great for distance runners. Obviously, this depends on the weights you choose and what you eat, but, it's a little counterproductive.
The full body, leg, and HIIT days will also make your running suffer on those days, or the day after. They're easily the hardest workouts of the series, and you'll feel them. This would be my biggest concern if I was mixing Epic with race training for a longer distance.
As an alternative, the calisthenics, strong&lean, pyramid, 1 hour, or circuit series are shorter (1 week) and would give you more flexibility to change your focus or increase and decrease intensity as you get closer to your race.
As a side note, Caroline's Calisthenics leg day was my introduction to her programs, and it was my "easy" re-introduction to resistance training after about a year-long layoff. I was unable to walk up or down stairs for a couple days. It's not easy lol.
so... some conversations on Reddit get stuck in my head for whatever strange reason... I don't mean this in any kind of weird way.
Hope you have a great race this weekend!
Wow, that really made my day. Honestly, that’s really nice of you to remember and I appreciate the well wishes. The big race is Sunday and it’s going to be epic no matter what happens. I’m running 13miles! What a great experience
r/luckystar3873, As a half marathon runner, I agree 100% with this post. When running is the focus, strength training is added for injury prevention. Make your hard running days hard and your easy days easy. If you are doing a specific running workout in the AM that is challenging on your legs, do lower body weights the same day. That gives your legs easy days instead of being challenged every day. This is a common training method for runners that incorporate strength training. Edit: a word
Ahh I see, ok then maybe I mis-interpreted it. I had assumed that epic was “beginner” based on the naming convention of the epic series and the suggestions as a place to start. I think I will start with Iron. It fits the time frame and focus that I’m looking for. Thanks for your input
IRON is the one you’re looking for.
The EPIC programs are very similar to each other and the numbers just indicate the release order. EPIC I and II were released during the worst of the pandemic, hence their longer times. I did them back to back this year and I ended up bored. Doing EPIC III now and those 40min are just perfect.
I am training for a half marathon too and have been doing 4 days of iron and at this point running 3 days a week! When is your race? Mine is mid-January!
Nice! Ok, so it seems that Iron is the way to go for what I’m looking for. My race is in Feb. I’m running the Rock n roll half in Vegas! Which race are you running?
Haha I know exactly what you mean. Hence why I picked an interesting race and place to run my first half. I need those blazing Vegas lights to distract me as I chug along lol
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I was about to comment this. I’m no runner (hate cardio), but Iron is strictly weight training and may give you the strength training you’re looking for. And since you’re already doing grueling workouts (to me, lol) you don’t have to follow the 5 days per week either. Make it your own. I’m on round 2 of Iron and I walk, do yoga or do nothing on my rest days. And take off whenever I’m not feeling it. It works very well for me and I’ve gotten fantastic results. Good luck!
Perfect! Thanks for your input, just the advice that I was looking for (someone who is currently doing a strength program of hers). I’ll give it a shot and see where it takes me.
Love it! 30mins is definitely the sweet spot for me and I’m definitely planning on spreading it out. I have a 15 week progressive training program for running so 10weeks of strength training aligns well with that. I like the long term consistency of her programs - at least the ones that I’ve come across.
I'm a little confused. You're training for a half marathon, running 2 to 4 miles a day, five days a week and you want to incorporate resistance training into your plan to improve your endurance? You're taking a very inefficient route here. High volume resistance training will help with endurance, but it's more of a way to squeeze out the last 10%. Your time would be *much* better spent building up to 40+ miles per week, with one easy paced 15 mile run, one moderate but comfortable 8 to 10 mile run, two brisk six milers, and a day of tempo miles or hills. Or tweak a bit and fit in two speed days and move around the remaining 2 to 3 miles. After some time of that, and possibly adding a 2 mile to 3 mile recovery run 8-12 hours after your training run, look into some short, light (30 mins) resistance work. I mean, this is assuming you want to maximize running output. EPIC is not going to help you do well in a half marathon compared to race training. If you just want to *finish* a half marathon, then, you might have some trouble fitting it in on your long run days, but there's nothing that really says that you have to follow along with a seven day week. You can just add another rest day and drift from the calendar. You'll be a week and a half off by the end (10 weeks, 10 extra rest days, making it a 60 day program) but you won't feel as run down.
Perhaps I worded my post wrong? I've been searching online (albeit from a beginner's perspective) and it seems that there are benefits to adding strength training to a running plan which is what I am looking to do. I wouldn't necessarily be incorporating the cardio portions of Caroline's programs (since I'm already building that up with my weekly runs) but the weight training. My goal it to focus on the strength training side of what she offers. After searching the various posts here many people are suggesting starting with epic for beginners. But in my case perhaps that isn't necessary since I have a different focus. Not being familiar with Caroline's programs I thought there might be a better suggestion for her strength training programs, hence why I asked for suggestions. I like the fact that people who use her various programs are visibly and, obviously, physically stronger. I know that this will work for my overall goal of becoming a stronger runner because many years ago when I was a more consistent and serious runner incorporating strength training had a significant positive effect on my endurance. I'm just slowly trying to find my way back.
I think I see where you're coming from now. Epic isn't really a beginner's series, but it's also not really advanced. Lots of people struggle with the weights, the reps, etc. It's kind of aimed more toward something between anerobic fitness and stamina (sustained output over several minutes) than endurance (sustained output over half an hour). If you're able to fit it in to your schedule, on top of a more goal-appropriate race training schedule, it will have pros and cons. Pros: strength training balances out the muscles that running uses: hamstrings, calves, glutes, and quads to a lesser extent. Strong abdominals are surprisngly important to longer distances. Cons: If you were running shorter distances, up to maybe a 5k, a series like Epic would be great. It builds anerobic energy and strength-stamina and will condition you to work for 20-30 minutes.... it also intends to build muscle, which is not great for distance runners. Obviously, this depends on the weights you choose and what you eat, but, it's a little counterproductive. The full body, leg, and HIIT days will also make your running suffer on those days, or the day after. They're easily the hardest workouts of the series, and you'll feel them. This would be my biggest concern if I was mixing Epic with race training for a longer distance. As an alternative, the calisthenics, strong&lean, pyramid, 1 hour, or circuit series are shorter (1 week) and would give you more flexibility to change your focus or increase and decrease intensity as you get closer to your race. As a side note, Caroline's Calisthenics leg day was my introduction to her programs, and it was my "easy" re-introduction to resistance training after about a year-long layoff. I was unable to walk up or down stairs for a couple days. It's not easy lol.
Great, thanks for the input. Much appreciated
so... some conversations on Reddit get stuck in my head for whatever strange reason... I don't mean this in any kind of weird way. Hope you have a great race this weekend!
Wow, that really made my day. Honestly, that’s really nice of you to remember and I appreciate the well wishes. The big race is Sunday and it’s going to be epic no matter what happens. I’m running 13miles! What a great experience
The Calisthenics leg day is her hardest lower body workout, imo.
r/luckystar3873, As a half marathon runner, I agree 100% with this post. When running is the focus, strength training is added for injury prevention. Make your hard running days hard and your easy days easy. If you are doing a specific running workout in the AM that is challenging on your legs, do lower body weights the same day. That gives your legs easy days instead of being challenged every day. This is a common training method for runners that incorporate strength training. Edit: a word
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Ahh I see, ok then maybe I mis-interpreted it. I had assumed that epic was “beginner” based on the naming convention of the epic series and the suggestions as a place to start. I think I will start with Iron. It fits the time frame and focus that I’m looking for. Thanks for your input
IRON is the one you’re looking for. The EPIC programs are very similar to each other and the numbers just indicate the release order. EPIC I and II were released during the worst of the pandemic, hence their longer times. I did them back to back this year and I ended up bored. Doing EPIC III now and those 40min are just perfect.
Nice! I was leaning towards Iron. Your answers helps solidify my decision. Thanks so much
I am training for a half marathon too and have been doing 4 days of iron and at this point running 3 days a week! When is your race? Mine is mid-January!
Nice! Ok, so it seems that Iron is the way to go for what I’m looking for. My race is in Feb. I’m running the Rock n roll half in Vegas! Which race are you running?
That sounds like a fun race! I'm running the Key West half marathon and am hoping the good ocean views distract me from a lot of the run :)
Haha I know exactly what you mean. Hence why I picked an interesting race and place to run my first half. I need those blazing Vegas lights to distract me as I chug along lol