T Nation

Former Distance Runners: Volume & Intensity

I’d like to pose a question to this forum’s former distance runners. For convenience, I’d say anyone who’s ever run 40+ miles per week for a several month period or has ever gone for “an easy 6-mile run” is about the demographic I’m polling here.

Have you found that you respond better to high sets, high reps, with moderate weight and lower rest? (For example, 10x10, 65-75% 1RM, 60-90 seconds rest) This would be opposed to routines of low sets, moderate reps, high weight, high rest. (For example, 3x8, 75-90% 1RM, ~3 minutes rest)

I have a lot of ideas of my own on this subject, but I’m interested in seeing what people here think about this. So, former distance runners, what say ye?

[quote]rwhipple08 wrote:
I’d like to pose a question to this forum’s former distance runners. For convenience, I’d say anyone who’s ever run 40+ miles per week for a several month period or has ever gone for “an easy 6-mile run” is about the demographic I’m polling here.

Have you found that you respond better to high sets, high reps, with moderate weight and lower rest? (For example, 10x10, 65-75% 1RM, 60-90 seconds rest) This would be opposed to routines of low sets, moderate reps, high weight, high rest. (For example, 3x8, 75-90% 1RM, ~3 minutes rest)

I have a lot of ideas of my own on this subject, but I’m interested in seeing what people here think about this. So, former distance runners, what say ye?[/quote]

I guess an ex distance runner will have a high work capacity to start out with. I ran cross country in high school and walked SO MUCH when I was a teen. I THINK this is why my quads grew so easily when I started training.

[quote]BrickHead wrote:

[quote]rwhipple08 wrote:
I’d like to pose a question to this forum’s former distance runners. For convenience, I’d say anyone who’s ever run 40+ miles per week for a several month period or has ever gone for “an easy 6-mile run” is about the demographic I’m polling here.

Have you found that you respond better to high sets, high reps, with moderate weight and lower rest? (For example, 10x10, 65-75% 1RM, 60-90 seconds rest) This would be opposed to routines of low sets, moderate reps, high weight, high rest. (For example, 3x8, 75-90% 1RM, ~3 minutes rest)

I have a lot of ideas of my own on this subject, but I’m interested in seeing what people here think about this. So, former distance runners, what say ye?[/quote]

I guess an ex distance runner will have a high work capacity to start out with. I ran cross country in high school and walked SO MUCH when I was a teen. I THINK this is why my quads grew so easily when I started training. [/quote]

Same experience. I found my legs grow easiest, probably because mentally I can ‘push’ them further. I can always get ‘one more rep’ like I could always go for ‘one more mile’ or whatever. Still have yet to match that intensity for legs with other body parts.

[quote]BrickHead wrote:

[quote]rwhipple08 wrote:
I’d like to pose a question to this forum’s former distance runners. For convenience, I’d say anyone who’s ever run 40+ miles per week for a several month period or has ever gone for “an easy 6-mile run” is about the demographic I’m polling here.

Have you found that you respond better to high sets, high reps, with moderate weight and lower rest? (For example, 10x10, 65-75% 1RM, 60-90 seconds rest) This would be opposed to routines of low sets, moderate reps, high weight, high rest. (For example, 3x8, 75-90% 1RM, ~3 minutes rest)

I have a lot of ideas of my own on this subject, but I’m interested in seeing what people here think about this. So, former distance runners, what say ye?[/quote]

I guess an ex distance runner will have a high work capacity to start out with. I ran cross country in high school and walked SO MUCH when I was a teen. I THINK this is why my quads grew so easily when I started training. [/quote]

Interesting. I was a swimmer from age 6-19. All day in the pool…pulling, pulling, pulling water. Low and behold my back’s never had a problem blowing up in strength or thickness.

Was definitely much more quad dominant when switching to weightlifting. Legs were usually trained with higher reps with progressive resistance. Grew faster but calves remained looking like crap.

Could be cos of the already present MMC instead of specific set/ rep schemes.