I'm a male and I have 19% body fat and I would like to have less. I just ran a marathon. I want to have a toned body and I'm not currently training for a race. I just joined a gym with a pool and I'd like to start swimming at least a few days a week and lifting free weights two or three times a week and keep running 4 or 5 days a week. I've never really lifted before. What days and what kind of lifting should I do to get toned? I'm not sure what days I should swim either, here is my running schedule last week:
M: yoga
T: 3 miles easy
W: 30 min tempo run
Th: 3 miles easy
F: yoga
S: 3 miles fast
Sun: 8 miles slow
M: yoga
T: 3 miles easy
W: 30 min tempo run
Th: 3 miles easy
F: yoga
S: 3 miles fast
Sun: 8 miles slow