So glad to see all the good input here! Does anyone ever do spin classes? I was doing them about weekly for a while last year and they helped a lot as a new runner. They are great to push your cardiovascular system on days where you legs might still be recovering from harder runs/leg days.
@Cromacster - yes yes - powerlifting vs weightlifting. I’ve just never considered myself a powerlifter. I haven’t done an “actual” strength training program since I was 15. I just do my own workouts I’ve learned through over a decade of trial and error with my body and regular research/reading. I used to lift a lot harder but after my hernia surgeries I’ve eased up a bit.
I haven’t really done a dedicated “5k program” because I’m pretty big on modeling programs based on how you feel and such. If I have a long crappy day at work, bad nights sleep, nagging injury, I’m not going to push myself just to meet some program. At the same time, if I’m feeling great on an “off day” I might stretch an extra run in (like last Saturday).
My general plan is this:
Sunday - weightlifting - quads, hamstrings, calves, biceps, abs
Monday - easy run (around 3 miles, slowly progressing) or cross train w/ spin or elliptical
Tuesday - slightly longer and/or harder run
Wednesday - weightlifting - chest, shoulders, triceps, back
Thursday - intervals (like a 3x1 mile or 6x800)
Friday or Saturday - long run one day, rest on the other
Again, that’s a general outline and subject to change depending on a few factors. Hope to run a 6x800 later this week. I’d “like” to get to the point where each 800 would be at the pace I need for a 20 minute 5k. That’d mean each 800 would have to be 3:13. Once I can do that reasonably well I’ll work on mile repeats at 6:26, and so on, til I’m at my 20:00 5k time.
I may only do the 6x8’s or 3x1’s every other week in place of an extra long run to get my mileage up, but we’ll just have to see.
On a good note, my weight was 183.6 this morning. I’d like to hover closer to 180, then see about dropping to around 175 when I get closer to my 5k goal. I may have to naturally go less to hit it but we’ll see. I am pretty positive that I’m going to be the most muscular guy out there running a 20 min 5k when I hit it lol.