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Routine advice??

  • 03-04-2008 6:06pm
    #1
    newby.204
    Registered Users, Registered Users 2 Posts: 1,335 ✭✭✭


    mon - 4mile run
    tue - weights*
    wed - 4mile run
    thurs - 6mile run
    fri - 4mile run/weights*
    sat - rest
    sun -6mile run

    *weights

    bench 4x10
    squat 4x10
    overhead press(bar) 4x10
    deadlift 4x10
    bent over row(bar) 4x10
    pull ups fail

    5 core ex done at start of each set and end final set.(core done every day)
    6min skipping (to be increased incrimentally/wk)at the end of each session

    im lookin for overall increase in strength/cv endurance/mass
    i dont care what i look like as long as i can get my times on the runs down and the weight up!!


Comments

  • #2
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,617 Mod ✭✭✭✭BossArky


    You are running alot of days back to back. Is this because you are a pretty decent runner and your legs are up to it?

    If you are a new runner you may be about to do yourself an injury.

    If you are a new runner then perhaps change the Fri run with weights, to bike and weights. Cross training could rest your legs from the running impact, whilst giving you a slightly different way to exercise your CV. You could also throw in some swimming if you do get sore as an alternative to another run.


  • #3
    newby.204
    Registered Users, Registered Users 2 Posts: 1,335 ✭✭✭newby.204


    No no im well used to running, army has its benefits for some things ha!!


  • #4
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    If you're adapted to long runs you won't see much benefit in them.

    A simple solution is mix them up - 100/200/400/800m sprints, 5Ks, 10Ks etc.

    Here's a Beginner's Routine that will achieve your aims (CF link)

    The squat, dead, overhead press, and even pull-ups and bench work your core btw.


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