Best 3 x per week Weights Training and Run plan
Discussion
I'm soon approaching 30 and unfortunately the chaps on my mothers side are bald as coots!
So I figured I can't afford to be fat as well as bald (no offense to any folliclely challenged rotund fellows on PH).
Currently I'm just over 11 stone, probably around 11.25 and stand a mighty 5 8" in stature.
I have decided that my 30's is for getting myself in shape, I managed to achieve this in my early twenties (could bench 85kg free weight and ran a half marathon in 1:29 and weighed around 67kg) combined with partying (uni) however the combination of a busy job and travel with work means I don't get vast amounts of time for either (oh and I confess to smoking occasionally when I've had a drink - I can go 7-10 days in between cigarettes and need to just knock them on the head)!
I bought myself one of those Garmin 305 fore-runner GPS watches (well when you see mine it looks more like a mobile landing pad for a helicopter but it does the trick). I've actually found it quite motivating seeing the calories burned, average moving pace etc and am managing a 3 mile circuit in around 22 mins and a 5 mile loop in 39 mins. I'm tempted to enter a 10k and see how I fare but my training so far has just been repeating both of these loops, I did an 8 mile run last Sunday which took 63 mins and felt pretty good at the end of it.
To improve my speed for a 10k would I be better off doing 3 sessions a week say an easy-ish run at the start of the week a speed/hill session and then a long run at the weekend (1hr plus)?
On the weights side I used to think I had an idea of how to train and what to eat however scanning through the threads on here has opened my eyes massively to the different approaches.
Is it realistic to think I could reduce my body fat and gain say a 1/4 to 1/2 stone in muscle training 3x per week and running 3x? If so what would be the most effective weights plan, I'm keen to try compound exercises rather than isolation such as squats, deadlifts etc as everyone raves about their impact (when done properly).
Thanks in advance for any input
So I figured I can't afford to be fat as well as bald (no offense to any folliclely challenged rotund fellows on PH). Currently I'm just over 11 stone, probably around 11.25 and stand a mighty 5 8" in stature.
I have decided that my 30's is for getting myself in shape, I managed to achieve this in my early twenties (could bench 85kg free weight and ran a half marathon in 1:29 and weighed around 67kg) combined with partying (uni) however the combination of a busy job and travel with work means I don't get vast amounts of time for either (oh and I confess to smoking occasionally when I've had a drink - I can go 7-10 days in between cigarettes and need to just knock them on the head)!
I bought myself one of those Garmin 305 fore-runner GPS watches (well when you see mine it looks more like a mobile landing pad for a helicopter but it does the trick). I've actually found it quite motivating seeing the calories burned, average moving pace etc and am managing a 3 mile circuit in around 22 mins and a 5 mile loop in 39 mins. I'm tempted to enter a 10k and see how I fare but my training so far has just been repeating both of these loops, I did an 8 mile run last Sunday which took 63 mins and felt pretty good at the end of it.
To improve my speed for a 10k would I be better off doing 3 sessions a week say an easy-ish run at the start of the week a speed/hill session and then a long run at the weekend (1hr plus)?
On the weights side I used to think I had an idea of how to train and what to eat however scanning through the threads on here has opened my eyes massively to the different approaches.
Is it realistic to think I could reduce my body fat and gain say a 1/4 to 1/2 stone in muscle training 3x per week and running 3x? If so what would be the most effective weights plan, I'm keen to try compound exercises rather than isolation such as squats, deadlifts etc as everyone raves about their impact (when done properly).
Thanks in advance for any input
Sideways Rich said:
To improve my speed for a 10k would I be better off doing 3 sessions a week say an easy-ish run at the start of the week a speed/hill session and then a long run at the weekend (1hr plus)?
That's a fairly decent beginner's program if limited to 3 runs a week and can spread them across the week. I'd say the "easy" run would be better as a steady/tempo run as you'll get your recovery on your days off, so a sustained good pace will give you more improvement than easy running.
The speed session of multiple short(ish) intervals on the flat with timed recovery is good for building speed and strength. The usual rule-of-thumb ratio is 2:1 effort:recovery. Similarly with hills, sprint up jog down, lots
Long run should be at the "easy" pace, focusing on time on your feet.
HTH
EwenM (30:50 10k, 67:33 Half-Marathon).
ewenm said:
That's a fairly decent beginner's program if limited to 3 runs a week and can spread them across the week.
I'd say the "easy" run would be better as a steady/tempo run as you'll get your recovery on your days off, so a sustained good pace will give you more improvement than easy running.
The speed session of multiple short(ish) intervals on the flat with timed recovery is good for building speed and strength. The usual rule-of-thumb ratio is 2:1 effort:recovery. Similarly with hills, sprint up jog down, lots
Long run should be at the "easy" pace, focusing on time on your feet.
HTH
EwenM (30:50 10k, 67:33 Half-Marathon).
Thanks EwenM - so say for example a 4 or 5 mile run on a Monday at around 07:30 min per mile or faster then a speed/hill session on a Wednesday and a long run - say 8 miles plus on a Saturday/Sunday would show some steady improvements? I'd say the "easy" run would be better as a steady/tempo run as you'll get your recovery on your days off, so a sustained good pace will give you more improvement than easy running.
The speed session of multiple short(ish) intervals on the flat with timed recovery is good for building speed and strength. The usual rule-of-thumb ratio is 2:1 effort:recovery. Similarly with hills, sprint up jog down, lots
Long run should be at the "easy" pace, focusing on time on your feet.
HTH
EwenM (30:50 10k, 67:33 Half-Marathon).
Cracking 10k and half marathon times by the way!
Sideways Rich said:
Thanks EwenM - so say for example a 4 or 5 mile run on a Monday at around 07:30 min per mile or faster then a speed/hill session on a Wednesday and a long run - say 8 miles plus on a Saturday/Sunday would show some steady improvements?
It should do. There's lots of info on The Running Thread and beginners training programs on Runners World.I used to do weights twice a week (and run 11 times 
) specifically because the weights would help with my steeplechase training. The weights schedule was designed to increase flexibility and strength without adding bulk.
It all depends what you want to achieve from doing weights (or from running if you look at it that way).
) specifically because the weights would help with my steeplechase training. The weights schedule was designed to increase flexibility and strength without adding bulk.It all depends what you want to achieve from doing weights (or from running if you look at it that way).
The above is possible because of specificity ie you train in a way that will mimic / improve a particular action or movement.
If you train to race faster,as you have indicated you wish to do,what do you think will happen when
a. you weigh more
b. your body is tired from your previous workout ?
Don't get me wrong you can train both but if you want to be your best at one then the other will have to take a backseat.You cannot put in 100% effort x6 a week for long.
As for the baldness..it'll help with the aerodynamics when running.At least that's what I tell myself.
If you train to race faster,as you have indicated you wish to do,what do you think will happen when
a. you weigh more
b. your body is tired from your previous workout ?
Don't get me wrong you can train both but if you want to be your best at one then the other will have to take a backseat.You cannot put in 100% effort x6 a week for long.
As for the baldness..it'll help with the aerodynamics when running.At least that's what I tell myself.
goldblum said:
The above is possible because of specificity ie you train in a way that will mimic / improve a particular action or movement.
If you train to race faster,as you have indicated you wish to do,what do you think will happen when
a. you weigh more
b. your body is tired from your previous workout ?
Don't get me wrong you can train both but if you want to be your best at one then the other will have to take a backseat.You cannot put in 100% effort x6 a week for long.
As for the baldness..it'll help with the aerodynamics when running.At least that's what I tell myself.
I agree, one or the other.If you train to race faster,as you have indicated you wish to do,what do you think will happen when
a. you weigh more
b. your body is tired from your previous workout ?
Don't get me wrong you can train both but if you want to be your best at one then the other will have to take a backseat.You cannot put in 100% effort x6 a week for long.
As for the baldness..it'll help with the aerodynamics when running.At least that's what I tell myself.
Not to mention your body simply won't be able to cope with both if you're doing either properly, especially at the start. It's far better to nail one than do both badly.
Ordinary_Chap said:
I agree, one or the other.
Not to mention your body simply won't be able to cope with both if you're doing either properly, especially at the start. It's far better to nail one than do both badly.
Not to mention your body simply won't be able to cope with both if you're doing either properly, especially at the start. It's far better to nail one than do both badly.
If I decided to focus on the weights in the first instance, what routine would be most effective given my limited time to train (I often work away without access to a gym) - let's say I could do 45 mins to an hr on a Monday and same again on a Friday/Sunday/ Saturday so maximum of 4 sessions a week but more realistically 3 sessions per week.
Assuming I cleaned up my diet got plenty of sleep and trained hard 3x per week what weights routine would have the best impact? Most of the commentary on here seems to advocate compound (is that the right term) exercises using free weights, squats, bench press, deadlifts (need to learn how to do these properly).
One word: Periodisation.
Look it up or get a Personal Trainer who will sort one out and customise a macrocycle for you.
No one serious or semi-serious athlete sticks to one routine week in week out. They mix it up, per week, per month or even over several months.
Endurance and Power training are largely incompatible, especially given the change in diet that will be required too (endurance needs more carbs, power needs more protein).
I.e. Periods. Spend a week or two increasing power (period 1), then spend a similar time on endurance (P2), then spend a similar time on speed (P3) etc. Though obviously it's not quite as simple as that or you may find yourself losing your gains inbetween periods but it's the only way to make gains for results that are somewhat mutually exclusive.
The rate of progress will be slower than when concentrating on a single technique, as is always the way when you start getting serious, but there will be progress in both endurance and strength/power, as opposed to none or one OR the other that you may be getting now.
Look it up or get a Personal Trainer who will sort one out and customise a macrocycle for you.
No one serious or semi-serious athlete sticks to one routine week in week out. They mix it up, per week, per month or even over several months.
Endurance and Power training are largely incompatible, especially given the change in diet that will be required too (endurance needs more carbs, power needs more protein).
I.e. Periods. Spend a week or two increasing power (period 1), then spend a similar time on endurance (P2), then spend a similar time on speed (P3) etc. Though obviously it's not quite as simple as that or you may find yourself losing your gains inbetween periods but it's the only way to make gains for results that are somewhat mutually exclusive.
The rate of progress will be slower than when concentrating on a single technique, as is always the way when you start getting serious, but there will be progress in both endurance and strength/power, as opposed to none or one OR the other that you may be getting now.
Edited by mattikake on Friday 27th May 13:30
Yeah I'd definitely recommend compound exercises which are what I focus on!
To be honest there are a lot of programs but I'd focus on doing something that utilities the compound exercises over the 3 days.
Something like this;
Day 1 - Legs
Day 2 - Chest/Triceps
Day 3 - Back/Biceps
Doing that with a good diet would achieve a big impact for someone who isn't currently training although without a good diet, its pointless.
To be honest there are a lot of programs but I'd focus on doing something that utilities the compound exercises over the 3 days.
Something like this;
Day 1 - Legs
Day 2 - Chest/Triceps
Day 3 - Back/Biceps
Doing that with a good diet would achieve a big impact for someone who isn't currently training although without a good diet, its pointless.
Ordinary_Chap said:
Yeah I'd definitely recommend compound exercises which are what I focus on!
To be honest there are a lot of programs but I'd focus on doing something that utilities the compound exercises over the 3 days.
Something like this;
Day 1 - Legs
Day 2 - Chest/Triceps
Day 3 - Back/Biceps
Doing that with a good diet would achieve a big impact for someone who isn't currently training although without a good diet, its pointless.
thanks, so for those particular splits which exercises would be appropriate and how many sets etc? To be honest there are a lot of programs but I'd focus on doing something that utilities the compound exercises over the 3 days.
Something like this;
Day 1 - Legs
Day 2 - Chest/Triceps
Day 3 - Back/Biceps
Doing that with a good diet would achieve a big impact for someone who isn't currently training although without a good diet, its pointless.
Sideways Rich said:
Ordinary_Chap said:
Yeah I'd definitely recommend compound exercises which are what I focus on!
To be honest there are a lot of programs but I'd focus on doing something that utilities the compound exercises over the 3 days.
Something like this;
Day 1 - Legs
Day 2 - Chest/Triceps
Day 3 - Back/Biceps
Doing that with a good diet would achieve a big impact for someone who isn't currently training although without a good diet, its pointless.
thanks, so for those particular splits which exercises would be appropriate and how many sets etc? To be honest there are a lot of programs but I'd focus on doing something that utilities the compound exercises over the 3 days.
Something like this;
Day 1 - Legs
Day 2 - Chest/Triceps
Day 3 - Back/Biceps
Doing that with a good diet would achieve a big impact for someone who isn't currently training although without a good diet, its pointless.
Day 1
Squats
Leg Press
Hamstring Curls
Stiff Legged Deadlifts
Calf Raises
Day 2
Bench Press
Dumbell Flys
Barbell Shoulder Press
Dumbell Lateral Raises
Cable Tricep Pushdowns
Day 3
Deadlifts
Wide Grip Pull Ups or Lat Pull Downs
Barbell Bent Over Rows
Dumbell Shrugs
Barbell Preacher Curls
All the best,
Lee
Ordinary_Chap said:
Something like
Day 1
Squats
Leg Press
Hamstring Curls
Stiff Legged Deadlifts
Calf Raises
Day 2
Bench Press
Dumbell Flys
Barbell Shoulder Press
Dumbell Lateral Raises
Cable Tricep Pushdowns
Day 3
Deadlifts
Wide Grip Pull Ups or Lat Pull Downs
Barbell Bent Over Rows
Dumbell Shrugs
Barbell Preacher Curls
All the best,
Lee
Thanks Lee, much appreciated Day 1
Squats
Leg Press
Hamstring Curls
Stiff Legged Deadlifts
Calf Raises
Day 2
Bench Press
Dumbell Flys
Barbell Shoulder Press
Dumbell Lateral Raises
Cable Tricep Pushdowns
Day 3
Deadlifts
Wide Grip Pull Ups or Lat Pull Downs
Barbell Bent Over Rows
Dumbell Shrugs
Barbell Preacher Curls
All the best,
Lee
goldblum said:
No.One of them will suffer at the expense of the other.You need to choose between them.
I know that. I always seem to be chasing both
ewenm said:
I used to do weights twice a week (and run 11 times ) specifically because the weights would help with my steeplechase training. The weights schedule was designed to increase flexibility and strength without adding bulk.
It all depends what you want to achieve from doing weights (or from running if you look at it that way).
What weights routine did you follow Ewen?) specifically because the weights would help with my steeplechase training. The weights schedule was designed to increase flexibility and strength without adding bulk.It all depends what you want to achieve from doing weights (or from running if you look at it that way).
I too am a fan of the stronglifts 5x5. Good for getting you going.
http://stronglifts.com/stronglifts-5x5-beginner-st...
Halb said:
What weights routine did you follow Ewen?
I too am a fan of the stronglifts 5x5. Good for getting you going.
http://stronglifts.com/stronglifts-5x5-beginner-st...
Going to give the strong lifts program a try tomorrow looks ideal for me (only 3 sessions per week).I too am a fan of the stronglifts 5x5. Good for getting you going.
http://stronglifts.com/stronglifts-5x5-beginner-st...
Halb said:
What weights routine did you follow Ewen?
As a steeplechaser (at the time) the key attributes were good hamstring flexibility and good core strength for hurdling the barriers when tired in the second half of the race.It was a fairly simple weights routine, 3 sets of 8 of each of squats, bench press, deadlift, clean & jerk. Light weights as it was about technique and building strength without building too much muscle mass, but heavy enough that the last half of the last set of each is tough. Obviously all free-weights as working the core was important.
Various bodyweight circuit exercises too, single leg squats on a bosu ball being the most useful/difficult. Weights & circuits done twice a week, running sessions twice a day most days, with one rest day and one single long run day.
Edited by ewenm on Tuesday 31st May 09:19
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