What to train for endurance runners

[WhySoSerious?]

what would you train to be better at running long distances
clearly legs are the way to go, but how many set: reps would you perform

[flipnch1nese7]

You don't really do weights for longer distances, anything over an 800 really.

You might do a little arm work for running economy, but that'd be it, aside from core which helps for just about anything.

The reason being that the extra weight slows you down more than the muscular gain. You're gonna get faster in a 5k/10k not by weightlifting, but by just getting out there and running. If you have an extra 20 lbs. of muscle, that's like wearing a weighted vest, you know?

[WhySoSerious?]

hey thanks
yeh i def see where u coming from

[Buttershap]

Don't be misled by comments that weights / resistance training is not for endurance runners. Next time you're out running, stop using the arms completely, letting them drop to the side. Then bring them into powerful action and notice what happens to your leg speed. More upper body strength is essential to runners and sessions involving weights and plyometrics with medicine ball will reward you with faster times.

[WhySoSerious?]

thanks
uppin