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This is what I've got so far:
Day 1: Recovery run short run
Day 2: Moderate run Workout:[one upper body combined ME/DE day, focusing primarily on heavy chest and back loading to improve arm and torso power (such as the bench press, barbell row, landmine press, and military press), as well as several explosive movements to improve arm drive and speed (such as push presses, plyometric bench press, and explosive Pendlay rows.)]
Day 3: Hard run tempo
Day 4:Hard run High tempo race pace?
Day 5: Rest
Day 6: Moderate run Workout:[Leg days should be divided into one ME day focused heavily on posterior chain strengthening for balance purposes (deadlifts, Romanian deadlifts, good mornings, and glute-ham raises), and a dynamic effort day designed to improve explosive leg power, incorporating both plyometric movements (lunge hops, box jumps, jump squats) and more traditional speed/explosive movements (power cleans, speed squats, full cleans, split squats).]
Day 7: Long slow distance run
but I am not ssure about the specific like how many reps and what specific excercises to do. I am guessing high reps low weights? Thanks in advance.http://community.active.com/community/sports/running/training/post!input.jspa?containerType=14&container=2553#
Are you trying to become a body builder or a runner?
I ask because there is a truism which says, "To become a better runner, you need to run." Simple as that; all other workouts are pretty much worthless when it comes to making you faster (unless you're injured and using the alternate workouts to remediate the injury). The sad truth is, as you add more muscle mass above the waist, you will add extra weight which your legs will need to carry around, and the more weight you add, the slower you will get.
Fat old man PRs:
You shouldn't do 2 hard days in a row - days 3 and 4, for instance.
Weight training - Indeed, to become a better runner, you need to run, BUT, there are many, many professional coaches and top level runners who will tell you that strength training can make you faster. But remjember, you're training to be a better runner, not a weight lifter or a football player. Check out these two articles for guidance on strength training.