Got your sights set on a PR? Follow this advice to reach the finish line in record time.
contribute to a powerful arm swing that drives the legs, while a well-built core stabilizes the spine and improves running mechanics, Williams says.
She recommends lifting three days a week if you have at least 12 weeks to prepare for your race. After four to six weeks, cut back to two per week. If you have less than 12 weeks to train for your race, stick to two strength workouts per week. Give yourself at least one day to recover before doing another lifting workout.back-to-back and rest 90 seconds to 2 minutes before repeating. Do the exercises in each superset for the suggested number of sets before moving on to the next superset., 3 sets of 8-10 reps per leg, 3 sets of 12-15 reps.
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