Exercise Routine

Question
I am 5'8, 140lbs, medium frame, 25 years old and have no health problems (I recently had a medical checkup which confirmed this).  The only injuries I have had were shin splints when I first began to run but have not had a problem since.  I have been running for about 2 years (not consistantly) averaging 5km, 3 days a week.  Around January, I started a marathon training program which requires me to run 5 days a week,  4 shorter runs, 1 long run.  I have been very consistant with this program.

I am currently on week 10 which requires a 16k long run (i did 14k last week), 7k, 5k, 7 hills (1/2k up and back down) and a 5k easy run. I run outside whenever I can which is most of the time.  My goal currently is a half marathon in May which I just want to finish. In the future, I would like to increase speed and distance however I will worry about that later.

I also have been weight training at the gym for a few years.  I stopped going lately because I tend to put too much focus on weights and not enough on cardio.  Although I love running, I enjoy the gym as well, hence the whole question about a suitable excercise program.

I do require a flexible schedule because I do not work a normal 9-5 job.  Some days I have no choice but to miss but am able to make it up later.

I can't think of any other relevent information you may need.  Let me know if you need anything else.  
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Followup To
Question -
I am currently following a running schedule to prepare me for my first 1/2 marathon (in week 11).  I would also like to weight train but do not to bulk up. (I have been working out at the gym for a while and am in good physical condition).  I consulted a trainer at my gym and explained what I was looking for (a challenging routine that would also help my running) but the program he gave me seems way to simple.  I have also been reading about plyometrics.  Do you have any suggestions for weight programs or even books that could help me with this?
Answer -
Hi Sonya
In order to properly advise you on a weight program or plyo's,i would need more info on your running schedule such as number of days you run and at where in the schedule you are,how many miles,age, height, weight, how long you have been running.Etc.. etc..etc.Get me this info and we can pick it up from there.

Best to you

John

Answer
Hi Sonya
Thanks for the info,good detail.Due to the closeness of the race and your running schedule,i would recomend you hold off on a more challendging weight program at this time.I do however see no reason why you can't work with a program that covers all body parts with light weights and higher reps 15 to 20 as long as you can discipline your self to not over do it,since your goal is just to finish which doesn't look like you will have any problem based on what you are doing and down to last few weeks.It is not that you couldn't do heavy weights,but it doesn't take to much to get injured and so close to the race i'm sure you want to be at the starting line healthy.Sonya,one of the things that all runners have a problem with is when it is time to close down and let the body absorb the many weeks of training for a max effort.Your just one workout away from an injury.I can give you many examples.One was cosmas Ndeti 3 time boston winner and still course record holder. We were preparing for new york city marathon in 1999 and about six weeks out from the race he broke his 22 mile training course record at 7500 ft. elevation by four and a half minutes which was mind boggling to us both.He never backed off and kept hammering the workouts even though we both agreed he should take it easy.Result was he got sick and his achilles tendon started to act up and he ended up droping out at around 25 k.Learning when to rest is just as important as pushig your self.Allways remember Sonya,without rest you have no growth and without growth you go sideways in your program.You have come to far to blow it.

To your continued success

John
www.rentacoachinternational.com