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[quote=Anonymous]SO many things wrong here:

-Running 2xs a week makes  you essentially a "weekend warrior" this will set you up for injury.
-Running without weight training is foolish and will set you up for injury. You should be spending 20 minuets before bed doing leg exercises. Mainly various forms of squats, RDLs, split lunges, and ideally balancing on the BOSE ball. and then you should do 10 min of abdominal work.
-IF you incorporate strength training, in order to increase your speed, you should do running intervals for 30 min.

I started out like the OP as far as a beginner. Due to a lot of injuries, I had to quit running and focus only on strength training, as my body could not take it, I was running 10 min miles.  I did strength training for 3 months-HARD and then I felt better and ONLY did interval runs 3xs a week for 30-40 min at a stretch.

I then ran the DC marathon last March with ZERO distance training, just the strength and the intervals. I finished it with hardly any effort at 9mm pace which was a PR. I probably could have done 8:30 and been spent.

I will never go back to boring long runs. I'm personally much better off in the gym and doing intervals on a treadmill. I do however run outside once a week, gotta keep those stability muscles working, though I do think the BOSE ball fills that gap.[/quote]

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