Can I perform weightlifting on easy days?

Question

I have a workout program that has two cross training days. Can I perform weightlifting in the evening of these days? Usually cross training is performed in the morning. Will it not take away the benefits of recovery? I am training for a 5k and speed such as the 100m dash. Can I also perform speed training in the morning on the days that I have 5k training which is in the evening? Any advice would be greatly appreciated. Thank you for your time.

Answer 1

Weightlifting should be fine.  If you have a hard running workout you can focus weightlifting on upper body.

The biggest issue is the 2 events that you are training for.  5k is a distance event which is aerobic.  Training for this requires that you train your slow twitch muscles (type I).  As you train more and more for distance your body will actually convert fast twitch muscles (type II) over to type one.

Sprinting, especially the 100m, is anaerobic.  It is all about power generation.  You are training your Type II fibers.  There is very little evidence to show that you can convert slow twitch into fast twitch.  You can incorporate sprint work into distance work and see some great results.  Better kick at the end etc.  But at the end of the day, you need to focus on one event or the other.  Weightlifting techniques are very different between the 2 also.  Sprinting is power based high loads with low reps and endurance is more medium loads with 8-15 reps.

Good Luck!

Answer 2

1st of all... why are u training for two totally different events?  2nd of all noo as far as weightlifting you can lift that evening after you run and it won't effect your recovery.