Strength Training
It depends on your goals. I focus mainly on weights and run when I can. I do each body part twice a week. For example this week Monday/Thursday- chest/tri's/abs , Tuesday/Friday - shoulders/back/bi's , Wednesday/Saturday - Legs. I usually through in a few 10-15 minute sprint intervals (sprint 30 secs , walk 30 secs) and a few 3-4 mile runs through the week as well. I am not the best example though as I don't worry about the stretching or alternating runs with my leg days , I just run when I have the energy left after my lifting time.
No longer about weight , it's all about living.
I do a three day a week lifting routine:
Day 1: Chest/Tri's
Day 2: Back/Bi's
Day 3: Shoulders
and I do it in parallel to runs/cross training program. That said, as the miles running per week inched up past 30, the lifting intensity came down. I don't lift on long run days, but I will lift on short runs (5 miles or less). Depending on what I want to be my focus for that say I start with weights or the run. Since marathon training I do very little lower body lifting, maybe once in a while I'll do some squats and the calfs, but for the most part I think the legs are good :)
Day 1: Chest/Tri's
Day 2: Back/Bi's
Day 3: Shoulders
and I do it in parallel to runs/cross training program. That said, as the miles running per week inched up past 30, the lifting intensity came down. I don't lift on long run days, but I will lift on short runs (5 miles or less). Depending on what I want to be my focus for that say I start with weights or the run. Since marathon training I do very little lower body lifting, maybe once in a while I'll do some squats and the calfs, but for the most part I think the legs are good :)
just to add on lower body, one area I do work is the hamstrings - I read somewhere that distance runners and cyclers often get imbalanced quads to hammys, and its one of the reasons they get hure if they move wrong, so I do lying leg curls - the machine is across from the captains chair, so I usually do sets in each a few times.