November 27 2012 12:05 PM
I'm by no means an expert but this was my experience:
I was able to train speed, lift weights, and crosstrain all while training for my half. I have ideas on how I'm going to tweak that when it comes time to start training for the AC Half Marthon in April.
Most of my weight lifting was strictly for maintenance and to not completely lose my strength in the gym. Alot of real deal runners only do circuit training in the gym and never hit any serious weights. I'm thinking of ditching the traditional weight lifting for more of a crossfit style for the next Half. I will never cut out weight training because I like it too much and I still need to maintain some sort of strength for all my Tough Mudders and Spartans that I want to compete in.
Speed work was either done on a track or a treadmill. Some of my speed works were sprint 100/walk 100 and just repeat that for X amount of times. There were days my speed workout would last 20 minutes and I'd be done. Other times it would be something like setting a specific amount of time on the treadmill and every 5-10 minutes increasing the speed a few notches to the point where I'd be at my max pace at the very end.
Crosstraining was simply just 30-45 minutes on an eliptical, crosstrainer, or stairclimber.
Reading running forums, speed will come natural as your body gets used to time/distance. However, if you are a sprinter and trying to maintain that type of explosion, distance running is only going to hurt that and vice versa. I have specific time goals in mind for my next half and although when it comes time to run my first full I'm more concerned with just finishing, I do have a goal time in mind for that.