Pennglock
Distinguished Member
- Joined
- Mar 20, 2006
- Messages
- 3,431
- Reaction score
- 535
Have not seen one of these theads pop up yet. Post your goals, plan, and maybe get some feedback.
After hitting many strength PRs in 2009 I want to focus more on conditioning. I will be working on the 5k/3 mile distance with the intention of entering some races toward the end of the year, or maybe racing even sooner just for the experience. A guy with my body composition isn't going to be competitive at this distance, but I would like to post a respectable time and it will be a good challenge.
If I can get my 5k time into the 20-22 minute range I will be happy, as Ive never really ran this distance for time.
Weekly plan to look like this:
Monday - Lifting (Back Squat, Bench Press, Power Clan, Pullups)
Tuesday - Running
Wednesday - Off
Thursday - Lifting (Front Squat, Overhead Press, Deadlift, Chinups)
Friday - Running
Saturday - Off
Sunday - Off
For the first few months I'll be running long slow distances, between 3-5 miles, to build up an aerobic base that is currently lacking. Eventually I will start doing some speed work on one or both days, 400 or 800 meter splits, something like that.
Im curious to hear from experienced runners whether 2 days per week of running is enough to drive progress down to my 5k time goal? I could eventually see adding a 3rd running day and changing one of my lifting days to a light day.
After hitting many strength PRs in 2009 I want to focus more on conditioning. I will be working on the 5k/3 mile distance with the intention of entering some races toward the end of the year, or maybe racing even sooner just for the experience. A guy with my body composition isn't going to be competitive at this distance, but I would like to post a respectable time and it will be a good challenge.
If I can get my 5k time into the 20-22 minute range I will be happy, as Ive never really ran this distance for time.
Weekly plan to look like this:
Monday - Lifting (Back Squat, Bench Press, Power Clan, Pullups)
Tuesday - Running
Wednesday - Off
Thursday - Lifting (Front Squat, Overhead Press, Deadlift, Chinups)
Friday - Running
Saturday - Off
Sunday - Off
For the first few months I'll be running long slow distances, between 3-5 miles, to build up an aerobic base that is currently lacking. Eventually I will start doing some speed work on one or both days, 400 or 800 meter splits, something like that.
Im curious to hear from experienced runners whether 2 days per week of running is enough to drive progress down to my 5k time goal? I could eventually see adding a 3rd running day and changing one of my lifting days to a light day.