How do I fit my running program into this one ?

[Jessica Boudreau]

Hey :-)

Good morning all, I was wondering how to fit running into this program or should I ease off for the next 6 weeks. I currently run at least 40 km per week I can certainly do the hill training /sprints as one of my cardio days but what about my long run ? As well Matt , I am scared to back off to 3 days of weight training per week as I currently do 6 ! I know this is where I need to trust, trust , trust and more is not always better so this may be my biggest challenge yet but I am geared to go :-))

[Jessica Boudreau]

Hey Matt :-) What do you think of my question ?

[Admin]

Hey Jess. Could you detail what your full week would look like for weights and cardio? Lifting 6x a week can be ok just not full body workouts so I would need to see what you are doing for workouts and for running. If you could just tell me for example like my week is:
Mon:full body workout
Tues: sprints
Wed:fullbody workouts
Thurs:6-0 citadel hill sprints
Fri:full body workout
Sat:off
Sun" 30-45 min run

Lay it out like that and I can assess

[Jessica Boudreau]

Sure thing :-)
Sunday.....10 km run
Monday .... Chest, Shoulders, triceps , abs (. 2 -3 exercises per muscle group / 3 sets of 12 )
.....5 km run
Tuesday ...Back, Biceps, forearms and abs ( 2-3 exercises per muscle group/ 3 sets of 12 )
.... Hill training ( 30 min )
Wednesday ....no weights today.
Run 5-6 km
Thursday ... Legs ( quads, hamstrings, calves, ABS
Run 5 km
Friday..... chest, shoulders, tri, abs
5km run
Saturday .... No weights but Cardio

So basically I was weight training 2 days in a row and then a day off , then back for 2 days of weight training and a day off. Etc...
I was doing cardio EVERY day ( basically in the form of running ) . Right now I am NOT training for any particular run so if you think I am doing too much , I am willing to do it your way

[Admin]

Well I think you should swap out a couple of your 5k runs to intervals with the style of ones in the guide. You will also become a better runner from doing those as well. I also wouldn't do the chest workout twice in a week without doing a back workout a second time as well (back is more important for posture).

Try those small tweaks and see how it goes, if you aren't seeing results we may have to change things to full body workouts 3x a week and have a harder look at the running.

[Jessica Boudreau]

I have committed to doing the 3 total body workout for the next 6 weeks . Any benefit to doing 4 a week or is it just not necessary ?

I will change up 2 of my runs to HIIT .

Thanks

[Admin]

No benefit actually and probably bad for you. If there is enough volume of work in the 3 you will need the recovery day in between You can try our workouts or do a workout with at least 3 legs, 2 push, 2 pull exercises for 3-4 sets of 6-12 reps

[Jessica Boudreau]

I am doing yours :-) Loving it and sore !!!! Lol

Just used to the old way of thinking so wanted reassurance. Thanks so much guys.

[Admin]

Our pleasure!!

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