10K Training and Weight Lifting

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WannaB1

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I'm 37 and have been back in the gym for 1yr 3mo. Prior to that I really hadn't exercised since high school. My goal was to get in shape and I'm definitely in better shape. But for some reason I was looking for a new short term goal and a 10k popped up.

I am 8 weeks out from a 10K race and am wondering what people would recommend as far as training changes. Below are my current and proposed plans. I welcome any suggestions.

Current Training:
Mon - Chest, Triceps, Delts.
Tue - Cardio (Treadmill walk 3mi. uphill)
Wed - Biceps, Back, Traps.
Thur - Cardio (Treadmill walk 3mi. uphill)
Fri - Quads, Glutes, Hamstrings & Calves.
Sat - Off
Sun - Cardio (sometimes)

Proposed Training -
3 Days - Running
2 Days - Weight Training (Full Body)
1 Day - Off

Main Questions:
1) Do I even need to train legs with 3 days of running? I do not want to overtrain and burn out. Most of the 10k training programs I reviewed did not have weight training in the weekly workouts.

2) Is doing only 2 days of weight training enough to sustain muscle mass? I don't mind having to cut back on the weights (never intended to be a bodybuilder), but I do not want to lose the mass/strength I already have.
 
if your goal is running the 10k I suggest you start running as your cardio.

I'd weight train my legs, weight training and cardio is very different in the way it challenges the muscles. BUT, weight training does bring on some changes that you don't want when running. If your goal is to get really really good at running, then I'd just run and keep weight training to a minimum (only stuff to avoid injuries and imbalances) but if you just want to be fit and you don't want to be a good runner athlete, then I'd probably do both cardio and weight training. It's up to you though.. but I doubt you'd burn out from doing both.
 
Thanks! I just want to be fit not really looking to be a great runner. Heck not long ago I couldn't jog to the mailbox.

The big thing to me is to be able to run/jog a 10K and not embarrass myself. At the same time continue weight training enough to sustain/grow muscle.

I may be overthinking this because I was so outta shape for so long.
 
10k

If your goal is to become a consistent competitive runner then you'll need to run more. I like your first workout routine and I think it will serve you well as long as you keep making strength and fitness gains. It's important on a number of different levels to vary your routine and work on your weaknesses. My first tri was proceeded by some fun 10ks and all along I continued to weight train.
At a pre-race talk the night before the tri a famous pro told us "no body here is going to win this thing so just swim bike run and have fun". Words to live by. Run the course ahead of time to see what it's like. Good luck!!
 
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