how much use would this type of training be

ms34

Hi,

With young kids and a gruelling shift work job I'm time poor but I'm keen to get myself fit. I'm not hugely out of shape, I can get out on the bike for 2/3 hours comfortably (this happens rarely) and can get through a 5km park run by mostly running but I don't feel fit and this is something I'm not used too having played football and cycled regularly before the kids.
What I'm thinking is rather than sit for an hour in a canteen everyday I'll get out and do a run. With getting changed and then a shower after I estimate I'll have half an hour to run. There's a football pitch close enough so I'm thinking of jogging up there, stretching and then jog the length and sprint the width as often I can in the half hour. How much use will this be to me do you think? I'm not overweight but carrying maybe half a stone more than I should, I eat well aside from a choco bar a day.
I also have a pair of 5kg dumbbells and will do some reps with these at home. I'm also at the age (37) where I should probably be thinking about building up my core strength and would love some advice on ways I can do this either using the dumbbells or any other way.
Thanks

Mellor

How long does a 5km park run take you? You mentioned you can't run the whole thing. If that I'd the case I think aiming for 30mins of sprint/jog intervals is biting off too much at this stage.
Focus on steady cardio until you can run a 5km non-stop. Then worry about intervals and sprints

ms34

Hey, thanks for the reply. I do the park run in around 40mins. I'm slower than that if do 5k during a work break when I'm solo. I don't particularly enjoy a 5k run, I get pretty bored which is why I was thinking the variation of sprints and jogs might suit me better. But I get your point that I might not be at the necessary level of fitness

brianblaze

Can you sacrifice an hour of sleep at either end of the day for the gym? That's what I've been doing and happy out

Alf Veedersane

brianblaze wrote: »

Can you sacrifice an hour of sleep at either end of the day for the gym? That's what I've been doing and happy out

Unless the OP is getting plenty of sleep, then giving up 2 hours is sleep is more likely to be counter productive.

I appreciate it works for you. And others. But if his shift work is gruelling, then sacrificing sleep isn't likely to help him.

ted1

5kms do become enjoyable, just keep at them and you’ll start getting the endorphins going.

Mellor

ted1 wrote: »

5kms do become enjoyable, just keep at them and you’ll start getting the endorphins going.

I find they get more enjoyable as you get faster. Mainly because they're over quicker.

ms34

brianblaze wrote: »

Can you sacrifice an hour of sleep at either end of the day for the gym? That's what I've been doing and happy out

Unfortunately not, I work from 3 till midnight and my wife is 6-3 so once the kids wake at half six I have them till I go to work. I literally just have my lunch break in work to myself

ms34

ted1 wrote: »

5kms do become enjoyable, just keep at them and you’ll start getting the endorphins going.

I've been doing them on and off for about a year but ten minutes in and I'm willing it to be over but my legs don't go any faster

BadBannana

OP look up "couch to 5k" if you've never run before. It's intervals of walking and running for about 20-30 minutes. Dead simple, write the day's workout on the back of your hand.

5kg dumbbells won't take you very far. Somewhere to do pull-ups would be more ideal. Some lunges, pull-ups, pull-ups, and planks from all sides would be a good workout.

Transform

BadBannana wrote: »

OP look up "couch to 5k" if you've never run before. It's intervals of walking and running for about 20-30 minutes. Dead simple, write the day's workout on the back of your hand.

5kg dumbbells won't take you very far. Somewhere to do pull-ups would be more ideal. Some lunges, pull-ups, pull-ups, and planks from all sides would be a good workout.

and a rake of mobility work ive detailed it here - https://www.youtube.com/watch?v=L2fW2yvvVWw&list=PL7HyOap7lRnxTFiHXMtSpZqbAxRYp1rTp

ms34

Sorry for the silence folks, I was away for a few days. Thanks for all the replies. C25k is what I used to get upto the 5k mark before and though I find the running boring I guess it's the best fit for me so I'll suck it it up and hopefully learn to like it. I'll focus on the mobiliity work and core work at home. So, yeah thanks for the tips and advice, much appreciated.