Couple of ?'s on training...

I am registered for my first 10K, in June. I run every Saturday, and have increased my miles to 8.84, so I am well over a 10K (6.2 miles), which I can do without stopping, hills and all. So my question is this:

I cross train 4 x's per week, plus do weights 2 x's per week in addition to my cross, and then do my run on  Saturdays. If I continue to increase my distance every two or three weeks, to where I can, say, run 9 miles without walking for a couple of runs, then increase distance to 10 miles, etc. to where I can go without walking or minimal walking, is it a realistic goal to be able to do a half by the end of summer?

Do I need to be running more than one long run per week even if I am cross training?

I'm afraid of overdoing the running and getting an injury....so I religiously hit the eliptical, biking, or swimming as part of my cross.

Any advice??  I never thought I'd be able to think about running 9 miles non stop, and now I'm thinking a half would be pretty cool to attempt!

Thanks!
Kathy

Here's how I do it.  I try to run 20 miles per week.  One of those runs is a long run, usually 10 miles.  The other two or so runs I work on my time, pace, form, etc.  When I ran my first half marathon in November my longest run was 10 miles.  I try to not run two days in a row.  It's just too hard on my knees if I run two days in a row.  On the other days I bike or swim.  I lift weights 3 days per week.  Some days I'll do a brick where I may run and bike or run and swim.  You just have to find what works for you and your schedule.  One thing that I have read many times is not to increase your distance on the run more than 10% per week or you may injure yourself.  Good luck.
 
Duane

I would say that if what you are doing is working and you are happy with it, I don't see why you couldn't stick with it.  If you are looking to run a fast time, you will need to run more.  If you just want to complete a half, you seem to be on your way.  I think that you could add a few more runs during the week without risking injury though.

Thanks guys!  I am going to try to add a second shorter run in to my week...it should be a bit easier since it is lighter outside later (I live pretty rural...bears, deer, dogs, no street lights).  I have not tried running later in the day, it is always first thing, so the switch up mid week may be a *****allenging.

I would love to be able to run faster...right now my best pace is 10:24 mm. However, if I had to choose a "focus", it would be on being able to run longer distance without walking.

Thanks for the reminder to not increase distance by more than around 10%. This last increase I did was more like 27% from one week to the next. I could feel the difference in my hamstrings and top of my right foot.  So I will definately take heed of that advice!!!

When I do weights, I use the "machines", not the big @ss bars and free weights (those scare me!)   After 30 of cardio, I will spend about 15 to 20 doing assisted dips, bench press, tricep and bicep curls, butterfly, crunches, etc.   I make sure to take at least one day break between weights so that I give my mucles time to repair.

I wish I had more time to be in the gym, but in my line of work, and with a 15 yr old daughter who is "super jock", it tough!  But I'm getting there!

Thanks again!
Kathy

Hi, I have worked in fitness for over 12 years, and I think you are on the right track. However, if your goal is to run, you need to do more running. Weight lifting twice per week is great, but stay away from heavy stuff. Stick with a maintenance routine of 2 to 3 sets of 12-15 reps of multi-joint exercises like bench press, squats, shoulder press, things that use more than one joint at once. Biking is good cross training for running, because it closely mimics stride mechanics. If you bike once per week and lift twice per week, that is plenty of cross-training. My recommendation is to train six days per week. Take one day off, preferably the day after your long run. Do shorter runs on two more days, and cross-train on the in between days.

For Example:
Monday: Short Run
Tuesday: Weights
Wednesday; Medium Run
Thursday: Bike
Friday: Weights
Saturday: Long Run
Sunday: Rest Day Off

Hope this helps! You can find my fitness articles on Factoidz

If you want to get faster, you need to do speed work and not just long runs. A typical training plan will call for 1 long run, one "tempo" run and one set of speed work a week.

A tempo run is when you do a shorter distance (often about half your long run distanced) at a faster pace than your planned race pace.

Speed work involves running very fast for shorter distances.

This Half Marathon plan gives a good idea of a typical workout to get ready for a Half Marathon:

http://www.runnersworld.com/article/0,7120,s6-238-244-258-9369-0,00.html