Lydiard or Speed Endurance?

[fellgazelle]

When I saw your (a), (b) and (c), I was about to add:
(d) Weights training

And then I saw the rest of your post!

Weights training is one factor that has given me a major boost in form ever since end 2009. I think it's (almost) indispensable. Small number of reps, and high weight (for a runner), but nothing like the kgs that bodybuilders would lift. It doesn't need to take long.

Lauren J

Hi LJ,
What frequency would you recommend for weights sessions, e.g. once/twice per week etc.?
Also would you include weights sessions in addition to your running training or would you replace a run with a weights session?