I am a big proponent of weight training for runners provided the following rules are followed:
1. Do not follow a program aimed at increasing muscle size or mass,
2. Weight training frequency and intensity should not cause a reduction in running volume and quality,
3. A minimum of two weekly sessions is required to get improvements,
4. Core stability training should be the first priority in regards to strength training.
Each Tuesday and Thursday between 4:00PM and 5:30PM I am the weight room. It is available to any student-athlete who wants to use the facility at that time. Recommended workouts will take into account the aforementioned rules. For example, a suggested workout might look like this:
I'm hoping to see some of you there. Also hoping your summer running program is going well. I saw a group of XC runners at a local Little League game last evening and was impressed with their progress. Very impressed.