To remedy my weak quads, my running schedule is (8-miles / 5-miles / 3-miles / rest day) at a disappointedly slow speed. Last time I started running with a purpose, the quads where also the first muscle group that needed strengthening. Once I get past this quad problem, I was able to get serious about running for speed.
So, what about reversing the sequence to (rest day / 3-miles / 5-miles / 8-miles)? (for various reasons, I can only strengthen my quads via running for now).
How about trying 8 - 3 - 5 - rest, making the 3 super easy so you can run the 5 at tempo or with some intervals to sprinkle some faster running in to the mix and providing a new stimulus to help you keep improving
happy running
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I think RLB’s got a good plan, maybe 3-5 (higher intensity) - rest- 8 (lower intensity)?
To remedy my weak quads, my running schedule is (8-miles / 5-miles / 3-miles / rest day) at a disappointedly slow speed. Last time I started running with a purpose, the quads where also the first muscle group that needed strengthening. Once I get past this quad problem, I was able to get serious about running for speed.
So, what about reversing the sequence to (rest day / 3-miles / 5-miles / 8-miles)? (for various reasons, I can only strengthen my quads via running for now).
Why? Running is a poor way to strengthen muscles if weakness is truly the issue.
why do you think your quads are weak?
running is not really a quad strengthening w/o anyway.
The usual ST way to stronger (bigger) quads is cycling. I suggest sprinting more than we typically do. Think Chris Hoy, he’s got massive quads.
alternative route: run downhill, a lot , with the eccentric quad contractions, you will have bigger, sorer quads right away
usual way for other folks: wt training. quad extensions (ugh) are decent. I prefer lunges and bulgarian split squats (http://www.menshealth.com/fitness/the-worst-way-to-perform-the-bulgarian-split-squat), mostly b/c I like saying that I do bulgarian split squats. They sound really hardcore!