I'm a long distance runner (marathons and longer) and I'm beginning to incorporate strength training into my routine now that I'm in a bit of an off season for my races. My time for training is somewhat limited by work and family (my choice, priorities) but I have around an hour or so each day during lunch during the week to hit the weights (I have to devote the majority of my weekend to longer runs and I use that as a rest from the weights). So far (a month in) I'm seeing excellent gains and I'm just looking for some suggestions/critiques on my routine. I don't really have any room to budge on the running, that's priority, but I want to make sure that my lifting schedule is set up to maximize the time I have available. Here's a sample of what I'm doing currently:
- Monday: 5x5 bench, incline DB, & dips followed by 35 minutes of easy running
- Tuesday: 5x5 squats followed by 45 minutes of speed work (pace varies)
- Wednesday: 5x5 OH press, front raises, lateral raises followed by 35 minutes of easy running
- Thursday: 5x5 deadlift, 1 arm DB rows, chins followed by 35 minutes of easy running
- Friday: OH DB extensions, kickback, barbell curls, incline curls followed by 35 minutes of easy running
- Saturday: Running (varies, some trail, tempo, etc)
- Sunday: Long run (12 - 30 miles depending on race schedule)
I take rest days from running as my body needs and won't hesitate to drop a run if my legs don't feel up to it. My diet is good, my weight hovers right around 195 and I'm between 10-15% BF depending on what tool I use to get it measured. I've increased my protein intake since I've added the weights and I'm getting between 100 & 140g a day when I lift. Carbs and fat are at good levels, too.
My question(s): Does my lifting program look okay? Are there any exercises I should be adding/removing? Should I swap the lifting schedule around?