Having looked at the routine I would say its probably not a great one for anyone wanting to run, deadlifts and squats will probably leave you very sore in my experience, particularly as they appear max efforts.
I've always done weightlifting routines alongside my running, but I tend to do them after my run/swim so that I'm warmed up and if I'm particularly fatigued then I can take it easy.
It does depend on what your focus is and what you want to achieve, I've never done light weights and high reps, I've always stuck to 6 reps max. I use two workouts, workout A chest/shoulder/biceps and workout B legs/back/triceps which works for me and keeps my strength up. But its secondary to my running so I just fit it in when I've the extra time. If your training on your current rest days its probably better to take it very easy with squats in the beginning as they have a habit of leaving you sore which might impact on your running.
From looking at your plan you'd be doing squats three times a week which is probably too much and would impact on your running, squats and deadlifts arent great ones for the knees either if you've got a previous injury niggling.
Cheers for the thoughts, like I said it was my first experience of this, all my triathlons allow me to defer but I can see why perhaps smaller events cannot afford to, although I wouldnt consider any of them small events.
And I'm not tight as I'd already given away the entries I couldnt defer to friends!!
After 15 years of running I have now suffered my first proper injury when I tore my ankle ligaments at work.
This has opened my eyes to the differing responses of race organisers to deferring race entries. Over the course of this year I've entered ten events, most of which sold out quickly, two of those are in the near future. The first one I contacted, the Tunbridge Wells Half Marathon basically responded tough, you can't defer entries. The second one, the organisers of the Sussex Marathon said I could defer to next year or gave me a list of other events they organise over the course of this year which I can transfer my entry to.
I was disappointed with the T/Wells response, they are an oversubscribed event and would clearly have no problem with filling places prior to the start, the Sussex Marathon still have spaces but yet were quite happy to help me out.
I'm sure there are economical and logistical reasons why T/Wells couldnt defer my entry and I'm not trying to run them down, the money isnt a issue for me but my experience did make me feel that they were happy to take my money but not that bothered how many turn up at the start.
I'm not running T/Wells down in particular but this was my first experience of not being able to make the start line in a event and wondered what other people thoughts were?