Bare Lee - my training is highly specialized for my issues and problems. My coaches do a great job of assessing where I'm at regarding any problems that might flare up at any given point in my training but the fundamentals are based on the Wesrside Barbell approach to strength training. http://www.westside-barbell.com Basically, my strength is mostly focused on the larger muscle groups, (my hams and glutes) and my core, although they've balanced it all out with upper body as well especially since I run longer distances where core and upper body strength keep my form relatively in tact. When I was strength training for my 100 miler I was doing running workouts 3 times a week at 70-100% effort depending on the length of the run. An additional day of conditioning was spent in the gym doing strength work but stuff like pushing a prowler (which simulates running hills) pulling sleds with weight or doing progressive lifting ( deadlift, heavy squats, sumo deadlifts). The other two days were built around normal strength stuff. So one day would be core (leg lifts, hollow body exercises, ab rollouts etc) while the other day would be upper body (presses, pullups, pushups, ring rows, aussie pullups, bar dips etc.) Then yes. I had one day off. I know it sounds like a lot but my conditioing workouts whether they were in the gym or running were on average not more than 30min to 40 min long by themselves. Adding my warmup would make each workout roughly an hour. Theres a lot of nuances to my training but thats it in a nutshell anyway. Hope that answered some of your questions you might have had.